CFM: Friday, February 10th, 2017 (Burpee Day = 74)

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CFM: Friday, February 10th, 2017 (Burpee Day = 74)

 

Warm-up: 500M Row

The Mobilize with Hate

 

Pre-Game: 5-Minute AMRAP

30 Second Squat Hold

5 Front Squats (75/55)

5 Perfect Push-ups

20 Second Rest

 

Workout: 4 Rounds

30 Switches

20 Back Squats (95/65) – No Rack

10 Burpee Pull-ups

 

Between Rounds:

30 AbMat Sit-ups

 

Cardio Option: 3 Rounds

18 – 12 – 6

Calories on the Rower or Bike

GHD Sit-ups

 

Finish with one Last Set of 18

 

Strength: Muscle Snatch

Work to a Heavy Single

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions