CFG - Mel
1200 - 11 of us
400 Meter Run…
6 Alt. Cossack Squats
10 Banded Lat Pull Downs
6 Quad Stretches
4 Up Downs w/Perfect Push-Up
4 Face Down Scorpions
EVERY 4:00 x 3 SETS
10/10 Front Rack Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups
-Rest with Time Remaining-
*Start with empty barbell and option to build to workout weight.
Use 45lb Plate for both exercises for elevation.
I used an empty 15kg barbell for all rounds; red or blue band for push downs. Finished in about 2:30 each round.
50 Hand Release Push-Ups
75 Toes to Bar
100 Front Rack Alt. Lunges (95/65)
Every 1:30, Perform 5 Up Downs over the Bar
*Partition Reps as Needed.
I partitioned into 5 rounds of 10-15-20 and did 3 up downs in place every 1:30. I scaled to hanging knee raises and body weight lunges. As it turns out, I scaled a bit too aggressively and completed a 6th round for 60 HRPU-90 HKR-120 BW lunges. I finished in 16:20.
I was finishing a round in about 2:00 and the up downs were taking 20 seconds every time (3x13 = 39 up downs)
3x8 Reverse Hyper (90#)