Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
- Deadlift @ 70kg (bodyweight)
- Handstand Pushups
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
- 10 x Alternating Reverse Lunges with Bar in Front Rack @ 30kg (5 per leg)
- 10 x Push Press @ 30kg
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.
PM, 21.10.15: DU’s – 3:45; Part B – 5:54; Part C: 2 rounds + 10 lunges/2 rounds /2 rounds /1 round + 10 Lunges +3 PP… Totals – 90 RL and 63 Push Press