CFM: Friday, September 8th, 2017

CFM: Friday, September 8^th, 2017

Warm-up: 500M Row

Have a staring contest with the Mirror

Core is Before: 4 Rounds

30 Double-Unders

15 AbMat Sit-ups

15 Leg Overs

Workout: 3 Rounds

500M Run

40 Overhead Lunges (45/35)

30 Dumbbell Snatches (35/25) – KB (16K/12K)

20 Hand Release Push-ups

10 Weighted Pull-ups (Your DB/KB)

Cardio:

35 – 30 – 25 – 20 – 15 – 10 – 5

500M Run between Sets

Strength: Bench Press

5 Sets of 10

Moderate Weight with Good Bar Speed

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions