CFM: Friday, October 6th, 2017

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CFM: Friday, October 6th, 2017

 

Warm-up: 500M Row

Ponder your Existence


Pre-Game: 3 Rounds

20 Second Squat Hold

20 Switches

20 Second Plank

10 AbMat Push-ups (beneath your chest)

 

Workout: 4 Rounds

500M Run

40 Air Squats

30 Russian Kettlebell Swings (24K/16K)

20 Thrusters (75/55)

10 Plate Burpees

 

Cardio: 50 – 10 – 40 – 10 – 30

GHD Sit-ups

 

Between Rounds: 800M Run or Little Loopy

 

Strength: Bench Press

5 Sets of 5

70% of 1-Rep Max

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions