CFM: Wednesday, September 13th, 2017

CFM: Wednesday, September 13^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

30 Second Plank

Strength: Deadlift

10 Sets of 2

55% of your 1-Rep Max (Ideally Beltless)

Workout: Partner Workout – 3 Rounds

500M Run

36 Weighted Pistols (16K/12K) – One Working at a Time

12 Alternating Squat Cleans (185/115)

Endurance: 4 Rounds

20 Second Max Effort Bike/Row

Rest as Needed

Core: 4 Rounds

15 Weighted Evil Wheels (25/15)

30 Second Hollow Rock Hold