My arms were pretty sore after Monday's CF. I think I ended up doing about 85 of everything, instead of the full 100 reps.
So what do we do on Tuesday? This is after the warmup:
10 rounds of:
- 10 straight leg deadlifts
- 10 reverse rows (you are leaned over in the straight leg deadlift position, and pull the barbell up to your ribs)
- 10 pushups
We had 20 min to do everything. I think I completed everything in 15 min, so that was good.
For the weight, I used women's bar + 10 kg (so 25 kg total - this is important because you need to keep the weight light enough for the reverse rows, which are the limiting factor here, not the deadlift). I used that weight for the first 10 sets, then I lowered the weight to the women's bar + 8 kg (23 kg).
Note: I was supposed to attend a GE Christmas party last night. After CF, I went and bought soup at the store, then went home. It hurt to wash the dishes! :)