BYOD (Bring Your Own Dish) Healthy or Not! This Saturday, 14th At The CFG Christmas Party!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats