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CF Lite: Monday, September 19th

15 minutes:
3 side 4 point slider reaches
10/10 single leg bridges
10/10 hip airplane
5/5 single leg jumps
30s deadbugs

RFESS
6 x 5/5
– rest 60 seconds –

10 minute AMRAP:
30 KB swings
20 step down box jumps
10 push-ups

Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20

Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run

20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee