CFM: Friday, February 17th, 2017 (Burpees are DONE)

CFM: Friday, February 17^th, 2017 (Burpees are DONE)

Warm-up: 500M Row

Roll around in pretend agony

Pre-Game: 6-Minute AMRAP

30 Second Squat Hold

30 Second Handstand Hold (or Plank)

30 Second Chin Over the Bar Hold

30 Second L-Sit

Transition after 30 Seconds, It’s NOT Accumulated Time

Workout: 4 Rounds

40 Russian Kettlebell Swings (16K/12K)

30 Wallballs (14/10)

20 Overhead Squats (75/55)

30 AbMat Sit-ups Between Rounds

Cardio Option: 4 Rounds

500M Run

18 GHD Sit-ups

20/16 Calories on the Rower

12 GHD Sit-ups

Strength: Bench Press

It’s Friday and therefore we bench

7 Sets of 3

Moderate Weight

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions