CFM: Thursday, April 20th, 2017

Posted by & filed under .

CFM: Thursday, April 20th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Jump Squats

10 Back Rolls

 

Pre-Game: 8-Minute Cap

Build your Deadlift Bar for the Workout

Between Each Weight Change:

30 Seconds Row/Bike

5 Atomic Sit-ups

 

Workout:

10 Deadlifts (275/165)

10 Toes to Bar

 

20 Deadlifts (225/135)

20 Toes to Bar

 

30 Deadlifts (185/115)

30 Knees to Elbows

 

40 Deadlifts (135/85)

40 Hanging Knee Raises

 

Strength: Bench

5 Sets of 5

Moderate Weight Focusing on Bar Speed

 

Core: 3 Rounds (You’ve done Quite a Bit on the Workout)

10 Rocky Style Sit-ups

60 Second 6” Leg Raise