CFM: Monday, January 30th, 2017 (Burpee Day = 63)

CFM: Monday, January 30^th, 2017 (Burpee Day = 63)

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Von Trapp Spins (5 Each Way)

Pre-Game: 8-Minute EMOM

Even: 12/9 Calories Row

Odd: 7 Wallball Facing Burpees

Workout: 7 Rounds

40 Double-Unders

20 Weighted Switches (20/14 Wallball)

5 Power Cleans (145/90)

Strength: Back Squats

Immediately Following the Workout

Get geared up and work to a 5-Rep HEAVY

Core: 4 Rounds

15 Evil Wheels

30 Russian Twists