CFM: Friday, April 14th, 2017
CFM: Friday, April 14th, 2017
Warm-up: 500M Row
Then Mobilize
Pre-Game: 5-Minute AMRAP
30 Second Squat Hold
12 Air Squats
30 Second Plank
6 Push-ups
Workout: 4 Rounds
40 Switches
30 Russian Kettlebell Swings (16K/12K)
20 Back Squats (95/65) – NO RACK
10 Burpees
Between Rounds:
30 Plate Rainbows (15/10)
Cardio Option: 3 Rounds
500M Run
25 GHD Sit-ups
300M Run
15 GHD Sit-ups
Strength: Bench Press
10 Rounds of 2
Work to a Heavy Double
Core: 5 Rounds
15 GHD Sit-ups
15 GHD Back Extensions
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