CFG - Lacey
1200 ~10 of us
1 min row
1 min leg swing
1 min bottom of squat hold
1 min figure 4 stretch
hold side lying plank for glute activation
tempo air squat / empty barbell squat
In 15 minutes build to today’s 3-RM…
Paused Front Squat (@ 33X1)
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
This was a really tough tempo and I built up from 95,115, 125 and finally 135#.
75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
The last time I did this on 8/30/2021 I was capped at 14:00. I kept the row at 75 calories and finished just under 6 minutes (about 20 seconds faster than last time). I scaled the Front Squat to 85# (10# lighter than last time) and finished in 3 sets 10-8-7 in just over 2 minutes (about 1 minute faster than last time, 8:00). The burpees were brutal as expected. I cranked through them at a similar pace of 5 per minute and finished at 13:02. I was very pleased with the result.