CFM: Saturday, January 7th, 2017 (Burpee Day = 40)

CFM: Saturday, January 7th, 2017 (Burpee Day = 40)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 PVC Pass Throughs

5 Slow Push-ups

 

Pre-Game: 8-Minute EMOM

Even: Row/Bike 150/120M

Odd: 5 Hang Squat Snatches (start empty and add weight)

 

Workout:

50 Wallballs (20/14)

 

18 – 15 – 12 – 9 – 6 – 3

Overhead Squats (115/75)

Pull-ups

 

50 Wallballs (20/14)

 

Strength: Deadlifts

If you missed them during the week

Find a 7-Rep Heavy Touch and Go

 

Core: 3 Rounds

20 Plate Rainbows

50 Flutter Kicks holding the Plate