Back in the day, this is the way most CF days were programmed.  Starting off with a session of strength training and followed by a high intensity heart pumping burner which made your lungs ache and your skin pour out sweat.

Nothing wrong with visiting the old days every now and then…

GO Athletes!



Back Squat

4 x 8 back squat increasing load up to 75% 1RM


3 Rounds

1 min of each movement for max reps

Rowing (cal)


Assault Bike (cal)





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