CFM: Friday, May 12th, 2017

CFM: Friday, May 12^th, 2017

Warm-up: 500M Row

Then Jazzercise

Pre-Game: 5-Minute AMRAP

5 Burpees

10 Rage Balls (30/20)

20 Switches

20 Second Rest

Workout: 5 Rounds

40 Alternating Bench Pistols

30 Russian Kettlebell Swings (24K/16K)

20 Hang Power Clean to Overhead (75/55)

Between Rounds:

300M Run

32 AbMat Sit-ups

Cardio Option: 2 Rounds

800M Run

30 GHD Sit-ups

400M Run

20 GHD Sit-ups

200M Run

10 GHD Sit-ups

Strength: Bench Press

Close Grip (Triceps)

Sets of 3 to a Heavy

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions