Durability
Terminal Knee Extension – Banded – 1 minute per leg x 1 set
1 Legged Hip Lift – Foot Elevated – 1 minute per leg x 1 set
Skill/Strength
Back Squat
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Between every other set, please complete
8 to 10 reps, per arm – 1-Arm Bent Over DB Row
For a total of 5 sets of 8 to 10 reps
Athletes, you might have to guess what weight will be perfectly challenging for your set of 10 reps. However, as you progress through these sets, it should be easier to select accurate and increasing weights. The goal is to be working very hard for ALL of these 10 sets.
WOD
Static Stretching
Long Holds, Mild Tension, Relaxation
Scores from “Becky’s Redemption” – This will forever be a CFS Benchmark
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