Jeff Myers has been at CFG for over 8 years!

(CFG Running @ Bottom of Page)

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Stretching

4 Minutes of Hip and Hammy Flow 

Warm up: 

3 Rounds 

45 second jumping jacks 

20 hamstring sweeps 

5 Lunge Matrix – Ea. Leg

10 Bird Dogs (5 ea.) 

10 Dead Bugs (5 Ea.)

Weightlifting

Four sets of:

Split Stance Romanian Deadlift x 6 reps @ 30X1 (Each Leg)

(OR Unloaded/no weight: Max Effort Hamstring Marching)

Rest 20 seconds

Reverse Lunge + Knee Drive x 10 reps (5 Ea.)

Rest 2 minutes

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders or 30 Penguin Taps 

20 Supermans 

OR 20 Kettlebell Deadlifts  

OR 20 Sandbag Deadlifts

OR 20 DB Deadlifts

OR 20 Wallball Deadlifts

10 Burpees

CFG Running:

4- Mile Run for Time