CFG - Lacey
1230 - 7 of us
Warm Up
1 minute of the following
row
burpees - 8
face down scorpion
table top stretch
slow push-ups
shoulder swimmers
Bench Press
5 sets of 3-4 reps @20X1 tempo
I built up from 95-105-115-125-135 and completed 4 reps
Bench Press
2 sets of max reps at 90% of heaviest tempo set.
I did two sets at 120# and got 9 reps followed by 8 reps
Conditioning
Two sets for max reps of:
90 seconds row
30 seconds rest
90 seconds ring dips
30 seconds rest
90 seconds row
30 seconds rest
90 seconds push-ups
30 seconds rest
I scaled to matador dips and managed
18-10-19-21 reps
19-10-19-21 reps
The dips were by far the hardest. I did 2x2 and then singles. The push-ups were only slightly better 5-4-3 then doubles and singles.
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