CFM: Friday, July 14th, 2017

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CFM: Friday, July 14th, 2017

 

Warm-up: 500M Row

Stagger around like Zombies

 

Pre-Game: 5-Minute AMRAP

30 Second Weighted Wall Sit (45/25)

5 Plate Burpees (45/25)

30 Second Plank

5 Push-ups

 

Workout: 5 Rounds

30 Weighted Switches (25/15 Single Dumbbell)

20 Push Press Wallballs (20/14)

10 Clusters (85/60)

5 Burpees

 

Between Rounds: 30 AbMat Sit-ups

 

Cardio: 3 Rounds

Run Little Loopy (800M)

28 GHD Sit-ups

80 Double-Unders

14 GHD Sit-ups

 

Strength: Bench Press

8 Sets of 2 – Tempo Bench Press

5 Count Down & Up

The weight is your call

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions