CFG - Lucas
1200 - 11 of us
Foam Roll
Reverse Hyper
Warm Up
row
down dog / cobra
good morning / trunk twist
single leg glute bridge
bird dog
pigeon / couch stretch
Weightlifting
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
I should have read the rep scheme. I did doubles for the last 3 sets
8x165
6x195
4x225
2x245
2x245
2x245
Metcon
Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)
I scaled this to 450 meter rows and 12 kg kettlebells and was still struggling with the cut off.
3:40
3:41
3:51
3:57
4:00
The time caps get tougher as I did not have time to get set on the rower. Good workout.
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