29. August 2025
Aug.
29
2 ROUNDS
300/250m Row (increase speed 2nd Round)
10 Air Squats
10 Cossack Squats
10 Bootstraps
4/4 90-90 Rotations with Reach
:30 Hollow Hold
Into…
1-2 ROUNDS
300/250m Row (workout pace)
5/5 SA FR Squat
10 DB FR Squat
10 Hollow Rocks
10 Glute Bridge
Build to a 3-Rep Back Squat)
300/250m Row
15 DB Front Squats (50/35)
(Score is Time)
KG DB: (22.5/15)
250/200m Row
15 DB Front Squats (35/20)
(Score is Time)
KG DB: (15/10)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Build to a Heavy 1-Rep Split Jerk*)
*Heavier than last week.
(Score is Weight)
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-
(Score is Total Reps)
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‚CF Total‘ Cycle