CFDC
Strength: Complete 5 rounds of:
5-8 dumbbell RDLs (40s, 60s, 70s, 90s, 100s)
10 bulgarian split squats (unweighted, unweighted, 20#, 30#, 30#)
10 hollow rocks
Then, complete 5 rounds of:
AMRAP ring dips (5, 5, 5, 4, 3)
3 wall walkers
Suicide run
Notes: Great bounce-back session for me. We really blew up the legs with the RDLs and split squats. I'm starting to really appreciate RDLs as a great assistance exercise for the glutes/hamstrings. And, I'm already a total believer in split squats as an assistance exercise for squats. I used straps on my last set of RDLs so that grip wouldn't be the limiting factor. Ring dips aren't where they need to be right now, but I haven't been emphasizing pressing endurance. After the squat cycle, I'll need to get back to hammering away at pressing and pulling endurance (i.e., push-ups and pull-ups). I love running suicides and always forget how potent they can be if done at high intensity.
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