P

A. BS 2×10

B. 3RFT:

Run 400m / Row 500m

12 STO (135/95)

6/4 MU (sub 10 Ring Rows/Pullups)

C. 4 Rds: {0:15/0:15} Superman hold

 

F

A. Goblet/FS: 3 Rds: 8 Squats + 8 Forward Walking Lunge

B. 3RFT:

Run 400m / Row 500m

10 DB PP

10 Burpees

C. same

 

CFRTP Holiday Party!

 
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