CFSB C4 w6d2
Buy in:
5 min jump rope
Pull-ups x 5-5-5-4
Strength:
Deadlift 3 x 5
warm
135 x 8; 185 x 6
work
225-255-275
hi-rep set
225 x 21-15-9
Metcon:
5 rounds for time of:
10 Burpees
15 Jumping Alternating Lunges
20 Double-Unders (subbed tuck-jumps)
25yd shuttle run 5 x 5
Rest 90 sec
Time: 15:06
The hi-rep deadlifts were brutally hard. I think I saw Jesus Christ in my sweat puddle. Tried to reset on every rep (some were touch and go) focusing on setting my upper back but my lower back was still pretty fried at the end. Need to get a video check.
The metcon wasn't that bad. I only had to break during the lunges and the first set of tuck jumps. Figured I might as well do the tucks and keep moving instead of fumbling through the DU's.
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