In 3 minutes row 300m 

with the remaining time perform AMRAP


  1. HSPU
  2. Ring PU
  3. Push-up
  4. Burpee Box Jump 20″


Rest one minute after each round of the 4 rounds.  Score is total reps for each exercise added together.

Accessory Work:

Sled High Pulls: Purple Door and back 2x 115/70 

Shoulder Horn 3 x 15

Lacrosse Ball Deltoid, Rear Delt, Pecs, & lats


The Amador Valley High School Track team that trained here at CFP in their off Season wins League for the first time in 24 years:


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