Main – CFP Competitor
Overhead Squat (60% of 1rm– Pause at bottom 3 sec partner count )
Push Press (1×3@60% 1×3@70% 5×3@80%)
RDL (3×5 65% of one rep DL)
ESPN 30 for 30 (AMRAP – Reps)
12 min
30 on 30 off
odd C2B
Even Ring dips
COMP people:
airdyne and planks