CFM: Friday, March 24th, 2017

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CFM: Friday, March 24th, 2017

 

Warm-up: 2-Minute Jump Rope

Mobilize & Moan about 17.5

 

Pre-Game: 2 Rounds

30 Second Squat Hold

20 Switches

30 Second Plank

10 Push-Ups

30 Second Knee Raise

5 Chin-ups

 

Workout: 3 Rounds / 1-Minute Station for Max Reps

Toe Touch Chest to Bar Pull-ups (Will Explain in Class)

Power Cleans (115/75)

Burpee Rage Balls (30/20)

Row Calories

Rest

 

Cardio: 2 Rounds

24 GHD Sit-ups

800M Run

18 GHD Sit-ups

500M Run

12 GHD Sit-ups

200M Run

 

Strength: Deadlift

Work up to a Heavy (Not Maximal) Single

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions