CFM: Thursday, January 19th, 2017 (Burpee Day = 52)

CFM: Thursday, January 19^th, 2017 (Burpee Day = 52)

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Push-ups

Pre-Game:

400M Run

40 Step-ups (24/20)

200M Run

20 Steps-ups (24/20)

Start Warming up your Back Squat

Workout: Partner Workout – 15 Minute Cap

21 – 18 – 15 – 12 – 9 – 6 – 3 (Each, Not Total)

Back Squats from The Rack (185/115)

Partner 2: Max Burpee Box Jump Up & Overs (24/20)

Score is Total Reps: Squats + Burpees

If you finish the Squats, then keep on doing Burpees (fun?)

Gymnastics: Handstand Push-ups

50 For Time – Preferbly Strict

Immediately following the workout

Core: 4 Rounds

15 Weighted Sit-ups

60 Second 6” Leg Raise