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Saturday, May 31 2025

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30min AMRAP:

50 Air Squats to a wallball

5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups

30 Kettlebell Swings

15 Kettlebell Goblet Squats

500m Run/Row or 1.2k Bike

Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs

Core & Guns Development

-2×25 Dumbbell/Kettlebell Curls

-2×25 Overhead Dumbbell/Kettlebell Extensions

-2x1min Low Plank Hold

-2×25 Plate Hammer Curls

-2×25 Overhead Plate Extensions

-2×15 Weighted Sit-ups

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

400m run x 3, rest 30 seconds between efforts

rest 3 minutes between rounds

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