CFM: Friday, June 30th, 2017

Posted by & filed under .

CFM: Friday, June 30th, 2017

 

Warm-up: 500M Row

Battle with Foam Rollers

 

Pre-Game: 5-Minute EMOM

15 Second Plank

5 Push-ups

15 Second Squat Hold

5 Squats

 

Workout: 5 – 10 – 15 – 20 – 25 – 30

Push-ups

Rage Balls (30/20 or 16)

Hang Power Cleans (95/65)

 

Between Rounds:

300M Run

20 AbMat Sit-ups

 

Cardio Option: 3 Rounds

Run Little Loopy (or 800M)

25 GHD Sit-ups

Run 400M

15 GHD Sit-ups

 

Strength: Bench Press

7 Sets of 3

Work to a Heavy Triple

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions