CFM: Monday, October 9th, 2017

CFM: Monday, October 9^th, 2017

Warm-up: 300M Row

The get geared up and ready to squat

Strength: Back Squats

4-5 Sets of 4-5 Squats

75% of 1-Rep Max

Avoid Failure on Each Set

Workout: 4 Rounds (CRx: 5 Rounds)

21 Squat Cleans (95/65)

15 Pull-ups

9 Strict Handstand Push-ups

Endurance: Double-Unders Flight Simulator

5 – 10 – 15 – 20 – 25 – 30 – 35 – 30 – 25 – 20 – 15 – 10 – 5

Core: 5 Rounds

16 Evil Wheels

16 Heavy Muffin Toppers