CFG - OPEN GYM
1430
Warm-up
400 Meter Run
INTO…
3 ROUNDS
5/5 Single Arm Banded Lat Push Downs
10 Birddogs
5 PVC 3-Point Contact Good Morning
5 Cat/Cows
INTO...
1 Minute - Pigeon Stretch
1 Minute - Hamstring Stretch
Strength
Deadlift (6-6-6 @ 30X1*)
Superset each set with 10/10 Supported DB Bent Over Row.
*Build up to or beyond workout weight.
-Rest as Needed b/t Sets-
I worked with 135-155-175# and kept good tempo. Bent Over Row with 20# Dumbbell
Metcon (Time)
FOR TIME*
10-9-8-7-6-5-4-3-2-1 Unbroken Deadlifts (225/155)
*Complete 8 Toes to Bar after each full set.
If can not complete set of DL unbroken or drops bar mid-set must start that set over.
I used 155# and was able to go unbroken. I scaled to abmat sit-ups instead of T2B. Finished in 9:11
Finisher
Reverse Hyperextension & Body Weight calf raises
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