Monday 250416

The CFO training staff had the pleasure of working out with Jon Gilson while he was in town last week.  Being a CFL4 Coach, (one of only 45 in the world) Jon's experience and knowledge is invaluable to us as coaches.  

The CFO training staff had the pleasure of working out with Jon Gilson while he was in town last week.  Being a CFL4 Coach, (one of only 45 in the world) Jon's experience and knowledge is invaluable to us as coaches.  

Back Squat: 10-8-6-4-2

For the back squat, use the following approximate percentages based off of your current one rep max for each corresponding set - 50%, 60%, 70%, 80%, 90%.  If you do not have a current one rep max, start with light to moderate weight and increase as you are able.

AMRAP in 7 Minutes:

3 Goblet Squats
3 Russian Kettlebell Swings
3 Pull-Ups OR Ring Rows

Add 3 reps per movement each round until 7 minutes is up.