CFM: Sunday, October 21st, 2017

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CFM: Sunday, October 21st, 2017

 

Warm-up: 2 Rounds

200M Row

16 Back Rolls

8 PVC Pass Throughs


Pre-Game: Parking Lot Sprints

10 Rounds

Run there & Jog Back

Build into the Sprint, Start Moderate and Increase RPE

 

Workout: Partner Workout

Begin with:

40 Clean & Jerks (105/70)

 

Followed by: 20 Rounds of Short Cindy

4 Pull-ups

8 Push-ups

12 Air Squats

 

Ending with:

40 Clean & Jerks (105/70)

 

Alternate Every 2 Clean & Jerks

Alternate Rounds of Short Cindy

 

Strength: Curls

3 Rep Max

 

Core: 2 Rounds

40 AbMat Sit-ups

80 Second 6” Leg Raise