CF LEMAN VICH
ROOKIE
A.
Every 3 min for 9 rounds (18min):
15 Overhead Squats
10 Burpees over the Bar
5 Chest to Bar Pull Ups
INTERMEDIATE
A1.
Upright Row
8-8-8-8
Rest 30s
A2.
Front Leaning Rest on Rings
30s-30s-30s-30s
Rest 30s
A3.
Bent Over Row
10-10-10-10
Rest 30s
B.
30-20-10
Toes to Bar
Box Jumps 24/20”
Sit Ups
Dips