CFO Class:
Squat Cycle

Back squat

8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%
2 @ 90%
CFO Class:
MetCon
5 rounds for time of:

10 Dumbbell squats 50/35lbs
10 Burpee over the Dumbbells
StrengthBench Press

5 sets
5 Bench Press @ heavy
5 L pull ups

Rest 3 mintues between sets
Endurance6 rounds
1 minute max meter bike
20 GHD sit-ups
rest 1 minute
Accessory5 x 5 ATYT’s