CFM: Friday, October 13th, 2017

CFM: Friday, October 13^th, 2017

Warm-up: 500M Row

Thumb Wrestling Knock Out Tourney

Pre-Game: 2 Rounds

30 Second Plank

30 Second Wall Sit

30 Second Knee Raise

30 Second Rest

Workout: 25 – 20 – 15 – 10 – 5

Power Cleans (75/55)

Front Squats (75/55)

Shoulder to Overheads (75/55)

Between Rounds:

400M Run

20 Weighted AbMat Sit-ups (15/10)

Cardio: 6 Rounds

500M Run

16 GHD Sit-ups

16 Russian Kettlebell Swings (16K/12K)

9 GHD Sit-ups

Strength: Bench & Chin-ups

8-Minute EMOM

2 Bench Press @ 60% of 1-Rep Max +

5 Strict Chin-ups

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions