1. Leg Accessory Work
4 Rounds Not for Time:
12 Stiff Leg Sumo Deadlift (from hips to knees only; light weight)
10 Tempo Goblet Squats 55/35 (3 secs down, 1 sec up) (extra credit: add a band around legs just above the knees)
8 KB Lunges (same weight as goblet squats; stepping back, not walking)
2. Aerobic Capacity Test
7 min Burpee test (to a target)
*Target should be just high enough to assure you reach triple extension and get both hands over head. Triple extension means ankles, knees and hips are all in complete extension at the same time.
**We haven't done this in a while but this is a huge CF benchmark. Don't be scared of it. Go for it! Let's see what you got!
Posted on Wed, May 17, 2017
by Shane Bonilla filed under