CFM: Friday, January 6th, 2017 (Burpee Day = 39)

CFM: Friday, January 6^th, 2017 (Burpee Day = 39)

Warm-up: 2-Minute Jump Rope

Then Mobilize

Pre-Game: 5-Minute AMRAP

10 Push Presses (45/35)

20 Mountain Climbers

30 Second Plank

Workout: 21-Minute EMOM

Minute 1: 10/8 Calories on the Rower

Minute 2: 10 Thrusters (95/65)

Minute 3: 15 AbMat Sit-ups

30 Seconds to Complete Each Segment / 30 Seconds Rest

Score is the Number of Missed Rounds (Low Score is the Best)

Cardio Option: 10 Rounds

9/7 Calories on the Air Assault

12 GHD Sit-ups

Strength: Bench Press

5 Sets of 10

Unbroken Sets – You Pick the Weight

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions