A. Deadlift 5 reps at 50%, 60%, 70% of latest 5 deadlift
B. “Kroc Rows” One set of 20-40 DB Rows
*warm-up with a light dumbell for 2 sets of 10-20 reps, then choose something tough and giv’r.*
C1. Hanging leg raises 15 reps x 3 sets
*goal is to touch toes to bar every rep, but if you can’t just keep pumping them out, lifting your legs as high as you can.
C2. Band pull-through 15-20 reps x 3 sets
We noticed some of you are thinking of doing the Whole30 program, which of course is based on paleo/primal principals we recommend here at CFW as well. We think this is a great idea! In fact, it’s exactly what we recommend to our On Ramp classes when they start up, as well as the basis for our Real Food Challenge, which is coming up in the new year. Please feel free to use our Facebook page to log your choices and results. If many of you are interested and could pitch in a modest entry fee, we could make it official do some bodyfat testing, measurements and photos before and after and split the pot amongst the winners. Any takers?
— Coach T.