CFM: Friday, January 20th, 2017 (Burpee Day = 53)

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CFM: Friday, January 20th, 2017 (Burpee Day = 53)

 

Warm-up: 500M Row

Then pretend to mobilize

 

Pre-Game: 8-Minute AMRAP

15 Calorie Row/Bike

10 Atomic Sit-ups (15/10)

5 Hang Squat Snatches (45/35)*

 

Add weight at least once during the Pre-Game

 

Workout: 4 Rounds

32 Weigted Switches (20/15)

24 Rage Ball/Wallball Thrusters (30/20)

16 Power Snatches (85/60)

 

Between Rounds: 40 AbMat Sit-ups

 

Cardio Option: 4 Rounds

500M Run

18 GHD Sit-ups

15/12 Calorie Bike

12 GHD Sit-ups

 

Endurance: Immediately After the Workout – Go Fast

Run the Loop

Or

Row 2000M

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensioms