Warm-up

Strength:

Every 90sec x 6 sets

4 Push Press @65+% of 1RM Push Press

Build based on quality over the 6 sets.

Conditioning:

It’s been a while since we’ve checked in with this workout and it’s time to retest. Look back in your history to check for your time and any movement modifications. Even though these are 4 “simple” bodyweight movements, if you are clicking that Rx button, make absolute sure that you are meeting the standards and full range of motion.

CFWP Baseline Workout

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups