4x10 (5R/L) - Dead Bug w/ Plate (as a class)
**Athletes will set up holding a plate (10-25#) outstretched over the chest. They will then pin their low back to the ground by staying active in the midline and keeping their rib cage down. Athletes will then outstretch the plate overhead along with a single leg. The heel of the outstretched leg should make contact with the ground along with the top of the plate.
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
12 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row
15 Deadlifts @50-60% / 1-2 UB Rds (225/155)
@Home / No Barbell Option:
45 sec Effort: 250/200m Row / 200m Run / .5/.4 Km Bike
12 C2B Pull-ups / Pull-up / Inverted Row / 1-Arm DB/KB Row (6R/L)
15 Double DB/KB Deadlifts (100/70 w/ 2x 50’s or 2x 35’s)
NOTES: Score Time and record Deadlift weight.
5x10 (5R/L) - KB Windmill
**SEE CF8085 WEBSITE BLOG FOR DEMO VIDEO**