CFM: Friday, April 7th, 2017

CFM: Friday, April 7th, 2017

 

Warm-up: 500M Row

Then Mobilize and Moan

 

Pre-Game: 4-Minute AMRAP

15 Russian Kettlebell Swings (16K/12K)

10 Air Squats

5 Push-ups

20 Second Rest

 

Workout: 2 Rounds

800M Run

40 Switches

20 Front Squats (95/65)

20 Pull-ups

400M Run

20 Switches

10 Front Squats (95/65)

10 Pull-ups

 

Cardio Option: 2 Rounds

30 GHD Sit-ups

800M Run

20 GHD Sit-ups

500M Run

10 GHD Sit-ups

200M Run

 

Strength: Calf Raises

Dip Belt Fun

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions