FRIDAY 10/19

FRIDAY 10/19

Welcome to our newest member Eric to CFSI!



3 rounds for reps

1 min shuttle runs wall to wall on turf

1 min push ups

1 min ball slams

1 min burpees

rest 1 min

Score is total number of reps overall

each shuttle run is 1 rep




Bench Press

a) 5-5-5-5-5 (increasing weight each set)

b) 2-2-2(here you use the same weight for each set at your 5RM weight)

Chest to Bar chin ups

6 x your max rep chest to bar STRICT chin ups. NO KIPPING (even tho its almost impossible to kip with an overhand grip)


10 – 10 -10

On the rings or metador, weighted or unweighted depending on your strength



5 rounds of:

400 meter sprints

– start each round on the 3minute mark

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