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