CFM: Sunday, February 12th, 2017 (Burpee Day = 76)

CFM: Sunday, February 12^th, 2017 (Burpee Day = 76)

Warm-up: 2 Rounds

200M Row

20 Walking Lunge Steps

20 Squat Hold

Pre-Game: 7-Minute AMRAP (with your partner)

20 Alternating Box Jump Up & Step Downs (20”)

16 Alternating Push-ups

12 Air Squats (In Sync)

30 Second Plank (In Sync)

Workout: 3 Rounds – Partner Workout

60 Wallballs (20/14)

50 Weighted Step-ups onto a 20” Box (25’s/15’s Dumbbells)

40 Pull-ups

30 Burpees

1-Partner Working at a Time (No Exceptions)

Strength: Barbell Curls

4 Sets of 8 – Doable (but difficult) Weight

Strict Form

Core: 2 Rounds

40 GHD Sit-ups

120 Flutter Kicks