CFM: Friday, May 19th, 2017

CFM: Friday, May 19th, 2017

 

Warm-up: 500M Row

The make sassy comments

 

Pre-Game: 5-Minute AMRAP

20 Double-Unders

10 Squats

5 Burpees

20 Second Rest

 

Workout: 4 Rounds

30 Russian Kettlebell Swings (24K/16K)

20 Push-ups

10 Power Clean to Overhead (115/75)

 

Between Rounds:

500M Run

40 AbMat Sit-ups

 

Cardio Option: 4 Rounds

800M Run or Little Loopy

18 GHD Sit-ups

80 Double-Unders

12 GHD Sit-ups

 

Strength: Bench Press

8 Sets of 2

Keep adding weight…. because that’s cool

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions