Friday 10/17/2025

CFP
WARM-UP
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
Into…
1 ROUND
10 Banded Pass Through
10 Banded Pull Aparts
10 Banded Bent Over Row
10/10 Banded Sword Pull
10 Banded Overhead Pull Aparts
Into…
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
2 ROUNDS
3/3 Scorpion Twists with :10 hold
5 Tempo Push Up → Push up
10 Air Squats
10 ½ Box Jumps (Land low) → Box Jump Over

STRENGTH (ALL) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Bench Press
Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps

WORKOUT (PERFORMANCE)
FOR TIME
10-15-20-15-10
Cal Assault Bike*
Box Jump Overs (24/20)
*Alt. Cals: 8-12-15-12-8
*C2 Cals: 12/10 – 20/15 – 25/20 – 20/15 – 12/10
Echo Cals: 8/6 – 12/10 – 15/12 – 12/10 – 8/6
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
8-12-15-12-8
Cal Assault Bike*
10-15-20-15-10
Box Jump Overs (20)
*Alt. Cals: 6-10-12-10-6
*C2 Cals: 10/8 – 15/12 – 20/15 – 15/12 – 10/8
Echo Cals: 6/5 – 10/8 – 12/10 – 10/8 – 6/5
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) 350 Weighted Box Step-Ups*

*Wear a weighted 45/35 vest.

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