STRENGTH
BACK SQUATS
EVERY 1:45 SEC X5
5 – 4 – 3 – 2 – 1 BACK SQUATS
@ 60 – 65 – 70 – 75 – 80%
+ 5/5 DB WALKING LUNGES
10 – 12 MINS TOTAL
FIERCE FRIDAYS (Powered by the “Girls” of CF)
WORKOUT OF THE DAY – “NANCY”
5 RFT
400 METER RUN
15 OVERHEAD SQUATS @ 95/65 or 65/45
SCALED OPTION
4 RFT
400M RUN
10 OVER HEAD SQUATS @ 45/35
25 MIN CAP
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