November 20, 2015 Team CFR


1. 10min build to heavy front squat
2. Every 2min for 10min (5sets)
3-5reps Front squats @30X1 80-85% of part 1
3. Tabata L-Sits or seated leg lifts
4. 750m row for time (3min cap)

“Giving up on your goal because of one setback is like slashing your other three tires because you got one flat.”

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