CFM: Friday, April 28th, 2017

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CFM: Friday, April 28th, 2017

 

Warm-up: 500M Row

Then Mobilize or Whatever

 

Pre-Game: 4-Minute AMRAP

10 Walking Lunge Steps

5 Goblet Squats (Workout Weight)

5 Burpees

20 Second Rest

 

Workout: 12 Rounds

Run to Millburn Ave

12 AbMat Sit-ups

12 Air Squats

12 Hand Release Push-ups

12 Russian Kettlebell Swings (24K/16K)

 

Cardio Option: 4 Rounds

500M Run

20 GHD Sit-ups

300M Run

10 GHD Sit-ups

 

Strength: Yoke Walks

8M for Fun

Not too heavy, so give it a try

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions