CFM: Friday, September 15th, 2017

CFM: Friday, September 15^th, 2017

Warm-up: 500M Row

Then 90 Seconds of Quiet Meditation

Pre-Game: 2 Rounds / 30 Second Break Between

30 Double-Unders

20 Step-ups

10 Air Thrusters

Workout: 5 Rounds

400M Run

30 Step-ups on 20” Box (20/15 Dumbbells)

20 Wallballs (14/10) to 11/10 Ft

10 Toes to Bar

Cardio: 4 Rounds

800M Run

22 GHD Sit-ups

16 Walking Lunge Steps

11 GHD Sit-ups

Strength: Bench Press

10 Singles

Increasing Weight Each Round

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions