CFG - Janet
1200 - 10 of us
Warm Up
heart rate
boot strappers
squat hold
lunge matrix
glute bridges
90/90 sit through
wall sit hold
pigeon stretch
Weightlifting
Five sets of:
Back Squat (5 reps @ 30X1)
Rest 30 seconds
Single-Arm Dumbbell Row (10 reps @ 2020)
Rest 30 seconds
I worked up from 135-155-165-165-165# for the squats and used 25# for the single arm rows.
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: 115/75 lbs)
I scaled to 75# and went
5 reps - 5 burpees
4 reps - 5 burpees
3 reps - 5 burpees
3 reps - 5 burpees
3 reps - 5 burpees
3 reps - 2 burpees
--
21 reps
No comments:
Post a Comment