CFG - Lucas
1200 - 8 of us
Warm-up
3 SETS
10 Alt Lunges w/ Twist
8 Alt. Ankle Drivers
10 Slow Air Squat
8 Deadlift Jumps
Short Lap Run
INTO...
1 Minute - Pigeon Stretch
1 Minute - Quad Stretch
1 Minute - Cat Cow
Strength
Back Squat (6-6-6*)
Superset each set with:
10-15 Narrow Stance Squats
-Rest as Needed b/t Sets-
Keep weight Light across all sets.
This is a deload week. Week 8 of 9
I did 3x75# and did unweighted narrow stance squats with my heels on a 10# plate
Metcon
AMRAP x 14 MINUTES
15 KB Swing (53/35)
10 Back Squats (135/95)
400m Run
I scaled to 12kg KBS and 75# Back Squat. I completed 3 Rounds + 12 KBS
Finisher - Reverse hyperextension, banded glute ham raise, calf raise
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