CFG - Janet
1200 - 14 of us
Warm-up
300m Run
INTO…
2 ROUNDS OF:
10 Banded Upright Row (light)
10 Banded Sumo Stance Good Mornings
5 Up-Downs
10 Lateral Lunges
INTO…
2-3 minutes of mobility
Strength
Sumo Deadlift (12-10-8)
Superset each set with 15-20 Banded Upright Rows
-Rest as Needed b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight.
I worked up with 12x135, 10x155, 8x175. I used the orange band and did 20 reps each round. Good stimulus, but certainly more taxing on the groin muscles.
Workout
Metcon (1 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 - 200m Run
MIN 2 - 20 Kettlebell Swings (24/16kg)
MIN 3 - Max Burpees
MIN 4 - Rest
(Score is Lowest Set of Burpees)
I scaled this to short lap and 12 kg kbs. I was finishing the first two stations in around 40 seconds. Burpees were 10-9-9-9 and I was quite pleased with how steady they were.
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