CFM: Thursday, January 5th, 2017 (Burpee Day = 38)

CFM: Thursday, January 5^th, 2017 (Burpee Day = 38)

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Rig Squats

Pre-Game: 6-Minute EMOM

24 Switches + 3 Power Cleans + 2 Front Squats + 1 Jerk

Work towards your workout weight

Workout: 5 Rounds (Pick your Poison)

Cardio

Jump Rope

Hang Squat Cleans

Cardio:                                    Jump Rope:

1. Run 300M             A. 150 Singles
2. 30 Calorie Row B. 50 Double-Unders
3. 30 Calorie Bike C. 10 Triple-Unders

Hang Squat Cleans:

1. 21 (95/65)
2. 14 (135/85)
3. 7   (185/115)

Strength: Deadlift

5 Sets of 5 Touch & Go

70% of 1-Rep Max

Core: 5 Rounds

15 Hollow Rocks

15 Superman Rocks