CFM: Friday, July 7th, 2017

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CFM: Friday, July 7th, 2017

 

Warm-up: 500M Row

Foam Roll with Attitude

 

Pre-Game: 5-Minute AMRAP

24 Walking Lunge Steps Out

8 Push-ups

24 Walking Lunge Steps Back

4 Pull-ups

 

Workout: 4 Rounds

25 Russian Kettlebell Swings (24K/16K)

20 Front Squats (85/60)

15 Push-ups

10 Thrusters (85/60)

5 Kettlebell Squat Cleans (24K/16K)

 

Between Rounds: 30 AbMat Sit-ups

 

Cardio: 5 Rounds

500M Run

16 GHD Sit-ups

15/12 Calories on the Bike (or Rower): MAX EFFORT

9 GHD Sit-ups

 

Strength: Bench & Skull Crushers

7 Sets of 3 Bench Presses (Moderately Heavy)

3 Sets of 7 Skull Crushers

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions