Saturday, 4/7
April 6, 2018
CFDC x DCW Lift Off Competition
April 8, 2018

Warm Up
3 Rounds
10 Pause Squats
10 Alt Samson Lunges
10 Band Good Mornings
10 Cossack Lunges

1 Min Single Leg flexion/ side
1 Min Death Stretch/side

Strength
Box Squat (35 min)
Prep: 1×5 w/bar, 3×5 working up
Work: 5-5-3-3-3 working up

Met Con (in teams of 4, follow the leader)
Prep:
1×10 RDL w/bar
3×5 Deadlifts (up to Met Con weight)+ 6 Alt DB Front Rack Lunges

Work – once through:
Row 30 Cals
30 Deadlifts (M:225/185/135, W: 153/123/93)
30 Alt DB Front Rack Lunges (M:50/40/30, W:35/25/15)
Assault Bike 30 Cals

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