CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY

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CFM: Monday, February 6th, 2017 (Burpee Day = 70) – PUBLISHED A DAY EARLY

 

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Rig Squats

8 Hips Rolls (Each Way)

 

Pre-Game: 8-Minute EMOM

Even: 3 Squat-Cleans at Ascending Weights

Odd: 30 Switches OR a Bunch of Burpees

 

Workout:

25 Front Squats (185/115) – No Rack

500M Run

 

10 Rounds:

5 Strict Pull-ups

5 Strict Handstand Push-ups

 

500M Run

25 Front Squats (185/115) – No Rack

 

Endurance: 3 Rounds

25-Calorie Row

Immediately hit the Rower from the Workout

Rest is a Similar Persons 25-Calorie Effort

Try to Maintain the Same Pace Over the 3 Rounds

 

Core: 4 Rounds

15 Long Sit-ups

15 Leg Overs