Fri Dec 1 "2021 CFG Event 10"

Move

1) Pause Back Squats: 4 x 6 at light weights
*2s pause at bottom for each rep

2) 30 Minute AMRAP:

10 Knee-Raises (Or Toes-To-Bar)
1200/1000m Bike
2 Minute Rest

Train

1) Pause Back Squats: 4 x 6 @ 65%
*4s pause at bottom for each rep

2) “2021 CFG Event 10”

For Time (40 Minute Cap):

30 Toes-To-Bar
1.5 Mile Run
30 Toes-To-Bar
1.5 Mile Run
30 Toes-To-Bar

Stimulus

1) Build up to 65% and then do 4 sets of 6 reps with a 4 second pause at the bottom of each rep (each set will take roughly 30s)

2) Treat this as an AMRAP and get as far as you can. Substitutions for run are to reduce the distance, 2000m Row, or 4800/4000m Bike. Can do a combination of these as well