CFM: Friday, September 29th, 2017

Posted by & filed under .

CFM: Friday, September 29th, 2017

 

Warm-up: 300M Row

The Yodel Quietly to Yourself


Pre-Game: 2 Rounds

30 Second Plank

50 Single-Unders

30 Second Squat Hold (Jump Rope Overhead)

 

Workout: 10 – 20 – 30 – 40

Front Squats (85/60)

Squat Thrust Jumps

Wallballs (14/10)

 

Between Rounds:

500M Run

30 Weighted Hanging Knee Raises (15/10)

 

Cardio: 6 Rounds

500M Run

14 GHD Sit-ups

20 Switches

9 GHD Sit-ups

 

Strength: Bench Press

10-Minute EMOM

2-Reps at 75% of 1-Rep Max

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions