Workout Of The Day

4 Sets:

:30/:30s Single Arm DB/KB Strict Press or Push Press

Rest 60s

:30/:30s Single Arm DB/KB Bent over Row

Rest 60s

– or –

4 Sets:

60s Plank Hold on Elbows

Rest 60s

60s Reverse Plank

Rest 60s

CFM Benchmark Workout

2 Sets (45s on / 15s off)

Goblet Squats – Air Squats
KB/DB Swings – Alternating Lunges
Push-ups
Step-ups w/DB or KB – Step-ups w/ Bodyweight
Single Arm DB/KB Push Press – Pike Push-ups
Burpees
Sit-ups

Rest 1:00 between Sets