CFM: Friday, April 14th, 2017

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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