CFM: Friday, August 18th, 2017

CFM: Friday, August 18^th, 2017

Warm-up: 500M Row

Waddle around for a bit

Pre-Game: 3 Rounds

20 Air Thrusters

10 Weighted Hanging Knee Raises (15/10)

5 Burpees

Workout: 4 Rounds

35 Wallballs (14/10)

25 Squat Thrust Jumps

15 Power Clean to Overhead (85/60)

Between Rounds: 30 Weighted AbMat Sit-ups (15/10)

Endurance: 3 Rounds

500M Run

20 GHD Sit-ups

300M Run

15 GHD Sit-ups

15/12-Calorie Bike/Row

10 GHD Sit-ups

Strength: Bench Press

7 Rounds of 3

Ascending

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions