CFM: Friday, June 9th, 2017

CFM: Friday, June 9th, 2017

 

Warm-up: Mobilize and Wander

Enduro-Core is 1st…. It’s Sassy Fun

 

Enduro-Core: With a Partner

18 – 15 – 12 – 9 – 6 – 3

Calories on the Rower/Bike

2X AbMat Sit-ups

 

When you’re finished, demo the DB OHS

 

Workout: 4 Rounds

15 Back Squats (115/75) – No rack

30 Wallballs (20/14)

60 Double-Unders

 

Between Rounds:

500M Run

 

Cardio Option: 20 GHD Sit-ups After Every Run

Gas Station Run

Little Loopy Run (or 800M)

500M Run

400M Run

300M Run

200M Run

 

Strength: Bench

Work to a HEAVY Pause Triple

 

Extra Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions