CFC
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Post-workout
4 sets:
:30 med-ball Russian twist
:10 rest
:30 flutter kicks
:10 rest
PureFit
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots
10 single unders
– After each completed round, add 5 wall-ball shots and 10 single unders.
Post-workout
3 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
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