CFM: Friday, June 23rd, 2017

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CFM: Friday, June 23rd, 2017

 

Warm-up: 2-Minute Jump Rope

The Play with Foam Rollers

 

Pre-Game: 6-Minute Partner AMRAP

Partner 1: 20/15-Calorie Row

Partner 2: 30 Second Plank Followed by Max Wallballs (14/10)

 

Workout: 5 Rounds

300M Run

30 Switches

20 Push-ups

10 Power Clean to Overhead (105/70)

 

Between Rounds: 25 AbMat Sit-ups

 

Cardio: 4 Rounds

Little Loopy (or 800M Run)

21 GHD Sit-ups

30 Switches

10 GHD Sit-ups

 

Strength: Bench Press

8 Sets of 3 with a 2 Second Pause at the Bottom

Same weight across all sets

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions