CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)

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CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

 

Pre-Game: 7-Minute AMRAP

7 Overhead Squats (45/35) – Add weight as desired

7 Push-ups (or HSPU)

14 American Kettlebell Swings (16/12)

30 Second Rest

 

Workout: Partner Workout – 4 Rounds (17-Minute Cap)

Partner 1: Row (or Bike) 40/32 Calories

 

Partner 2: Max Rounds

8 Hang Squat Snatches (75/55)

12 Wallballs (20/14)

 

Partners pick up where the other left off

If you complete the Row before the Cap, continue doing the work for max rounds with only 1 Partner working at a time

 

Gymnastics: 60 Toes to Bar

As Fast As Possible (Quit before Ripping)

 

Core: 4 Rounds

15 Long Sit-ups

30 Second Plank