CFM: Friday, July 21st, 2017

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CFM: Friday, July 21st, 2017

 

Warm-up: 500M Row

The meander around

 

Pre-Game: 5-Minute AMRAP

20M Broad Jumps

20 Second Plank

20M Broad Jumps

20 Second L-Hang

 

Workout: 4 Rounds

30 AbMat Sit-ups

25 American Kettlebell Swings (24K/16K)

20 Hand Release Push-ups

15 Goblet Squats (24K/16K)

10 Burpees

 

Between Rounds: 500M Run

 

Cardio: 6 Rounds

400M Run

16 GHD Sit-ups

200/160M Row

8 GHD Sit-ups

 

Strength: Bench Press

8 Sets of 2

All Heavy Working Sets

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions