HAPPY BIRTHDAY COACH DAVINA and BEN
Eat donuts…. You know, fuel for the workout. Duh.
“The Coach DAVINA”
50 air squats
40 back squats
30 walking lunges, front rack
20 good morning
10 front squat
*you choose weight…needs to be medium weight for you. If equipment and space is available, use an additional bar for the good mornings, otherwise, be prepared to strip weight off the bar for them and then to put it back on the bar for front squats.
Re-test. We did this on Wednesday, 19 July 2017. Use the same weight as you did then.
Fairly new to CF: use the bar as weight and shorten the run distance to half
6-12 months of CF: use 75/55 for weight and shorten the run distance to half
Been doing CF for over a 1 year: 95/65 and the run is Rx
Feeling Spicy?: 135/95 and run is Rx with weight vest
***Remember to enter your Team Series times by 5pm tonight, or they dont count!