***Happy Mother’s Day to all of our CFDC Moms, Grandmothers, and Mothers-to-be***
Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain Climbers
5 Hips to Wall
Strength
Good Mornings (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight
Team Met Con
In teams of 3
15 Deadlifts*
6 OH Plate Lunges
12 Deadlifts
12 OH Plate Lunges
9 Deadlifts
18 OH Plate Lunges
6 Deadlifts
24 OH Plate Lunges
3 Deadlifts
30 OH Plate Lunges
*Take 12 Minutes to work up in deadlifts
– Follow the leader style
– Choose a weight that allows increase in weight each round
Men’s options:
95/115/135/155/185
135/165/185/205/225
185/205/225/245/275
225/275/315/335/365
275/315/345/375/405
Women’s options:
63/73/83/103/123
93/103/123/133/153
103/123/133/153/183
113/133/153/183/203
163/193/223/253/273
Mobility
2×1 Minute Bretzel stretch/side
