CFM: Friday, September 1st, 2017

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CFM: Friday, September 1st, 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