CFM: Friday, August 25th, 2017

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CFM: Friday, August 25th, 2017

 

Warm-up: 500M Row

Aimlessly Wander


Pre-Game: 5-Minute AMRAP

20 Walking Lunge Steps

30 Second Goblet Squat Hold

20 Walking Lunge Steps

30 Second Plank

 

Workout: 4 Rounds

400M Run

20 Air Squats

20 Deadlifts

15 Weighted AbMat Sit-ups (15/10)

15 Hang Power Cleans

10 Hang Release Push-ups

10 Shoulder-to-Overhead

 

Men (75 / 95 / 105 / 125)

Women (55 / 60 / 70 / 80)

 

Strength: Bench & Curls

Labor Day is almost here…one last Hurrah

5 Sets of 6 Bench Presses

5 Sets of 12 Dumbbell Curls

 

Cardio: 3 Rounds

800M Run

24 GHD Sit-ups

400M Run

18 GHD Sit-ups

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions