CFM: Sunday, January 29th, 2016 (Burpee Day = 62)

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CFM: Sunday, January 29th, 2016 (Burpee Day = 62)

 

Warm-up: 2 Rounds

200M Row

20 Walking Lunge Steps

Pretend to Mobilize a Bit

 

Endurance: 8-Minute AMRAP

5 Burpees

30 Second Plank

10 American Kettlebell Swings (you pick the weight)

30 Second Handstand Hold

20 Switches

30 Second Squat Hold

 

Workout: 4 Rounds

50 Air Squats

400M Run

30 Push-ups

20 Shoulder to Overhead (85/60)*

 

* For Non-Rx Weights you may use Dumbbells

 

Strength: Weighted Pull-ups

Work up to Max Weights for:

5 Reps

3 Reps

1 Rep

 

Core: 2 Rounds

52 AbMat Sit-ups

104 Second 6” Leg Raise