Tuesday, 8/31
August 30, 2021
CFDC Member Spotlights: September 2021
August 31, 2021
Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
5 Plank to Squat
10 Pause Squats
Prep (8 Minutes)
:30 Row (easy)
1×10 RDL w/bar
2×5 Deadlifts+10 Step Ups
:30 Row (moderate)
1×5 Deadlifts+5 Box Jumps+5 Burpees
:30 Row (hard)
1×5 Deadlifts (working weight)
:30 Row (sprint)
Met Con
6 Rounds for Time (30 Min Cap)
6 Deadlifts (225/153, RX+275/185)
9 Box Jumps
12 Burpees
*starting with, and every 6 Minutes, Row 500/400M
