CFG - Coach Lucas
1130 - 4 of us in class (Meredith new from North Carolina)
Warm Up
1 min burpees
1 min 90/90 sit through
1 min hammy sweeps
1 min bear crawl
1 min dead bug / bird dog
1 min single leg glute bridge hold
barbell warm up
10 good monring
10 RDL
5 tempo deadlift 31X0
Deadlift
Build to heavy 1RM
Every 2 minutes
8x155
6x185
3x225
2x245
1x275
1x285
1x295
1x305
Metcon
10 min amrap
40 DU
20 walking lunges with KB farmers carry (24/16 kg)
I tried DU, but managed 20 in 2 sets before completely mucking thing up. Finished Round 1 with additional 40 singles and then did 80 singles remaining rounds. I scaled KB to 8kg and it was still tough. Finished with 3 rounds + 46 reps.
Finished early and did 5 GHD sit-up plus 3x8 reps on Reverse Hyper loaded with 45#
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