CFM: Wednesday, September 6th, 2017

CFM: Wednesday, September 6^th, 2017

Warm-up: 2 Rounds

200M Row

12 Super Light American Kettlebell Swings

8 Push-ups

Pre-Game: 6-Minute EMOM

3 Deadlifts (Ascending Weights)

6 AbMat Sit-ups

9 Jumps over the Bar

Workout: 4 Rounds

3-Minutes Work / 3-Minutes Rest*

24/20-Calorie Row/Bike

12 Deadlifts (255/155)

Max Burpee CTB Pull-ups (Score)

*You can find a buddy & share equipment

Strength: Sumo Deadlifts

Work to a Heavy

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Second Elbow Plank