CFM: Thursday, March 23rd, 2017

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CFM: Thursday, March 23rd, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

12 Back Rolls

 

Pre-Game: 6-Minute EMOM

Even: 12/9-Calorie Row

Odd: 15 Russian Kettlebell Swings (Workout Weight)

 

Workout: 5 Rounds

12 Kettlebell Squat Cleans (24K/16K)

8ft Overhead Walking Lunge (45/25 Plate)

18 Wallballs (20/14)

8ft Overhead Walking Lunge (45/25 Plate)

 

CRx:

10 Kettlebell Squat Cleans (32K/24K)

8ft Overhead Walking Lunge (65/35 Plate)

15 Wallballs (30/20)

8ft Overhead Walking Lunge (65/35 Plate)

 

Strength: Bench Press

7 Sets of 3

Moderate to Heavy

 

Core: 4 Rounds

15 Touch the Ceilings

15 Kick the Ceilings