CFG - Lacey
1200 - 10 of us
Warm Up
burpees
pass throughs
around the worlds
pvc strict press
side lying windmills
reverse snow angels
pike push-ups
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Strict Press (6 reps)
*Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
This felt pretty good and I went 75-80-85-90-95#
Apparently this was a repeat from 4/3/2017 when I had my first day at Liberty Oilfield Services.
Metcon
Every 90 seconds, for 15 minutes (10 sets):
5 Dumbbell Push Presses (50/35 lbs)
10 Burpees Over Dumbbell
This was a good exercise in mental toughness and staying in the moment. I used 35# dumbbells. On the first round, I worked to 45 seconds and managed 6 burpees. I was able to hold 6 burpees for all 10 sets (but my rest went from 45 to 25 seconds).
Lagniappe
4x5 GHD sit-ups
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