CFM: Wednesday, April 5th, 2017
CFM: Wednesday, April 5th, 2017
Warm-up: 2 Rounds
200M Row
30 Second Squat Hold
15 Back Rolls
Pre-Game: 7-Minute AMRAP
4 Handstand Push-ups
8 Weighted Knee Squats (16K/12K)
12 Walking Lunge Steps
24 Jump Touches (Rig)
Workout: 4 Rounds
400M Run
16 Weighted Pistols (16K/12K)
16 Power Cleans (115/75)
Alternative Version: 5 Rounds
400M Run
16 Power Cleans (115/75)
Strength: Back Squats
7 Sets of 3 – Increasing Weights
Not Too Heavy
Core: 4 Rounds
15 Rocky Style Sit-ups
30 Russian Twists
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