CFM: Friday, July 28th, 2017

CFM: Friday, July 28th, 2017

 

Warm-up: 500M Row

The Foam Roll to complete looseness


Pre-Game: 5-Minute AMRAP

8M Waiter Carry (25/15 Plate) – Right

10 Jump Squats

8M Waiter Carry (25/15 Plate) – Left

20 Hanging Knee Raises

 

Workout: 5 Rounds

300M Run

20 Front Squats (75/55)

20 Broad Jumps (4ft)

15 Floor Presses (75/55)

15 Hand Release Push-ups

 

Between Rounds: 30 AbMat Sit-ups

 

Cardio: 4 Rounds

Little Loopy or 800M Run

21 GHD Sit-ups

40 Switches

10 GHD Sit-ups

 

Strength: Bench Press

5 Sets of 5

All at the SAME working weight

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions