CFM: Wednesday, March 22nd, 2017
CFM: Wednesday, March 22nd, 2017
Warm-up: 500M Row
Then Get Ready to Squat
Pre-Game: 8-Minute Cap
Warm up your Squat
Between Weights:
10 Step Ups
10 Double-Unders
Workout: Starts as a Partner then goes Solo
60 Back Squats (245/145) – Done as Partners*
Followed by 5 Rounds (Solo)
40 Double-Unders
20 Box Jumps (24/20)
Ending with:
800M Run (or Row)
The Squats should be Split Evenly and MUST be Completed before either Partner begins the next portion
Extra Fun: Turkish Get-ups
Try Some Fun Stuff – Heavier is Pretty Cool Too
Core: 6 Rounds
30 Second Hollow Rock Hold
30 Second Plank
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