CFM: Friday, April 21st, 2017

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CFM: Friday, April 21st, 2017

 

Warm-up: 500M Row

Then Kvetch

 

Pre-Game: 5-Minute AMRAP

15 Squats

30 Second Squat Hold

10 Push-ups

20 Second Plank

5 Pull-ups

10 Second L-Hang

 

Workout: 7 Rounds

14 Weighted Switches (20/15 Single Dumbbell)

7 Bar Over Burpees

7 Clusters (85/60)

 

14 AbMat Sit-ups Between Rounds

 

Cardio Option: 5 Rounds

300M Run

12 GHD Sit-ups

10/8 Calorie Bike (Row if needed)

10 GHD Sit-ups

 

Strength: Arm Work

Curls and Skull Crushers

4 Sets of 8 Each

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions