CF SPORT
1. A. back squat 4×10 60% e2mom B. dead lift 4×10 60% e2mom C. 4xmax rep strict dips e2mom
2. emom 10′ 5 pull ups, 10 push ups, 15 squats
3. run 20′ (hr 135-140 bpm*)
CF ADVANCE
1. A. clean 4×2 reps 75% e2mom B. front squat 4×5 rep 70% e2mom C. clean 2nd pull 4×3 rep 100% (max clean) e2mom
2. core:3×1′ plank, 3×45” side plank,3×45” hollow, 3×20 superman rock, 3×10 goodmornings, all 30 sec rest,
3. emom 5′ 10 strict pull ups, 10 push ups
4. run 30 min, 140 bpm*
(* beats per minute)
