Team Burnes in NYC!!

Team Burnes in NYC!!

Warm Up and Mobility

Gymnastics / Skill
5 Rounds of
Double or Single Under Practice 40 seconds on, 20 seconds Rest

Off Season Open Work
3 RNFT
Strict C2B + Max Kipping
Build Big Set of Double Unders ( No more than 100, at least 50, note unbroken sets)

Strength
Strict or Bench Press
65% x 3
75% x 3
85% x 2
95% x 1
100% x 1-2
75% x 5 (Optional, go by feel )

“Moral Fiber”
AMRAP 12
30/25 Calorie Row
20 x Box Jump Overs 24/20
10 x Ring Dips

Reminder for our Bingo night and pot luck this Saturday night. Get fueled up for the In House FUNdown and have fun with the CFRT community!