3 Rounds

30 Unbroken Double Unders

400m Run

Then..

3 Rounds

30 Unbroken KB Swings

15 Unbroken KTE

Then..

3 Rounds

12 Push Ups

40 Unbroken Ab Mat Sit Ups

Post times to comments.

Coaching Tips: Scale load and movements to match your current fitness level. Unbroken means there cannot be any break in the repetitions. On the double unders you'll have 3 attempts to get all 30 DU's unbroken. If you fail on the fourth try, add up the DU's until you get 30 and then you'll have 10 Burpees to do before you go on the run. You cannot stop on the KB swings and you cannot get off the bar during knees to elbows. Those Burpees will be done before you start the next round. If you stopped at both, you owe 20 Burpees at the end of the round.  Same for sit ups, if you stop constant movement, you must do 10 Burpees before beginning your next set of push-ups.

HALLOWEEN IS SATURDAY: Dress-up in your Halloween costume and come workout with us at 6am for Level 2 and 8am & 9am for all members.

Yet another addition to the CFEC Muscle-Up Club.  Welcome Jeff Alvarez, we've been waiting for you!