*The State of CVCF 2020 Address HERE


1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

20/15 Calories Ski/Bike/Row/Run

20 Dumbbell Burpee Deadlifts 50/35

Max Dumbbell Box Step-ups 50/35 @ 24/20

Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round.

Extra Work:

2) EZ Bar Cable Upright Row: 4 sets of 12

Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction.

3) GHD Sit-up Hold: 10 sets of 20-30 seconds

Rest 60 seconds between sets. Hold the position right at Parallel.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE