CFG - Lucas
1130 - 2 of us
Foam Roll & Crossover Symmetry
Warm Up
1 min banded hamstring
1 min banded lat
1 min banded chest
1 min banded hip
2 rounds
short lap
10 down dog cobra
10 kang squat
10 face down scorpion
10 quad stretch
5 hrpu
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
This was as rough as expected. I scaled the DBSC to 15# DBs but did all of the volume.
Round 1: 4:53 run; 10/5/5/5/5 SC; 12:50 round
Round 2: ~6:00 run; 15/10/5 SC; 15:00 round
Round 3: ~6:00 run; 15/10/5 SC; 14:47 round
I paused between reps on the DB squat cleans and that helped a lot. The first set was rough because I was bending over to grab the DBs before starting each set. 90 good burpees was a huge mental win for me.
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