CFM: Friday, January 27th, 2016 (Burpee Day = 60)

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CFM: Friday, January 27th, 2016 (Burpee Day = 60)

 

Warm-up: 500M Row

Then Mobilize and Silliness

 

Pre-Game: 6-Minute AMRAP

400M Run

In the Remaining Time, AMRAP of:

7 Atomic Sit-ups (15/10)

7 Push-ups

7 Air Squats

20 Second Rest

 

Workout: 4 Rounds

30 Russian Kettlebell Swings (24K/16K)

20 Deadlifts (185/115)

10 Bar Over Burpees

 

Between Rounds:

30 Plate Rainbows (15/10)

 

Cardio Option: 3 Rounds

800M Run

25 GHD Sit-ups

400M Run

15 GHD Sit-ups

 

Strength: Bench Press

40 Bench Presses at Bodyweight – Find a Partner

Less for time and more for Pecs

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions