CFM: Friday, September 1st, 2017

CFM: Friday, September 1^st, 2017

Warm-up: 500M Row

The aggressively foam roll

Pre-Game: 5-Minute AMRAP

20 Walking Lunge Steps

30 Second Hanging Knee Raise

20 Walking Lunge Steps

30 Second Squat Hold

Workout:

4 Rounds

24 Push-ups

12 Back Squats (115/75) – From the Ground

Run 500M

30 Plate Rainbows (15/10)

4 Rounds

24 Russian Kettlebell Swings (16K/12K)

12 Front Squats (95/65) – From the Ground

Run 500M

30 Plate Rainbows (15/10)

4 Rounds

24 Bench Pistols (16K/12K)

12 Overhead Squats (75/55) – From the Ground

Cardio: 5 Rounds

Run 500M

17 GHD Sit-ups

12 Plate Jumps (Add A Plate Each Round – Start Low-ish)

10 GHD Sit-ups

Strength: Bench Press

10 Sets of 2 – Moderately Heavy

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions