P
A. Back Squat (use % from template)
5@36%, 5@45%, 5@54%, 5@59%, 5@68%, ME@77% of (1RM + 20lbs)
q(3:00) x 3 rds:
B1. 6-8 Strict Chest to Bar Pullups
B2. 10-5 V-ups (from Hollow Position)
B3. 10 Glute Ham Raises
C. 3 RFT:
10 FS (185/125)
10 BMU or K-CTBPU or KPU (can use a mix of these based on your capability. Target 10 total reps)
50 DU
F
A. same or Goblet/Air Squats: 8 x 10 Squats
q(3:00) x 3 rds:
B1. 8-10 Pulldowns/assisted Pullups or 3-4 negatives
B2. 0:20 Hollow hold
B3. 12 Glute Bridge (2 sec hold)
C. 3 RFT:
25 Wallballs
20 Jumping CTB Pullups
15 Cal Row
Post times, loads, and comments.
Congratulations to the “CFRTP Exercisers” Mike, Kris, Kim, and Colin for taking home 1st place in the Rx division of the “Highway 55 Throwdown” this weekend! (Scoreboard link)
