Duane M

Duane M

Warm Up and Mobility

Strength
Back Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps

Gymnastics/Skill
3 RNFT
T2B Practice
5-10 Plate Squats

Open Off Season
Go as far as you can in 5 Minutes
1 x Bar Muscle Up
1 x Ring Muscle Up
2 x Bar Muscle Up
2 x Ring Musle Up
etc……
Start over once you fail

“Dunkin Jesus”

For Time

25 x Burpee Box Jumps 30/24

Run 100m

15 x Burpee Box Jumps

Run 200m

5 x Burpee Box Jumps

Run 300m

31 Heroes will be on Sunday August 30th gang. A lot of hero workouts and memorial workouts coming up guys, stand by CFRT!