CF SPORT
1. hang power clean 4-3-2-2 e2mom
2. overhead squat 10-8-6-4 e2mom
3. practice double unders
4. upper body strenth (ring push ups, ring dips, strict ring rows)
CF ADVANCE
1. A. front squat 3×2 B. back squat 3×5 C. overhead squat 3×7
2. jump over the box 60cm 25 rep, box jump 70cm 25 rep
3. core training (plank, hollow, L-sit, ghd back extensions)
4. bench press 4×8, weighted dips 3 sets
