Warm Up: – 1 Minute Row – 15 KB Swings – 10 Broomstick Pass Throughs, Then – Group Power Snatch Drills   3-3-3 Power Snatch

Warm Up: – 20/16 Cals Air Bike – 15 Air Squats – 15 Empty Bar Push Presses – 15 Jumping Pull Ups   3-3-3 Thruster

Warm Up: – 1 Minute Ski Erg – 20 Russian KB Swings, Then – Group Barbell Power Clean Drills   3-3-3 Power Clean   Workout

Rest Day   “Connor’s Erg”   2 Hours, In Teams Of 4-6 – Max Distance Row   **Each team has one rower so only one

Warm Up: – 1 Minute Row – 10 Broomstick Pass Throughs – 15 Kip Swings – 10 Empty Bar Strict Presses   5 x 3

Warm Up: – 1 Minute Row – 1 Minute Ski Erg – 1 Minute Calf Stretch Per Side – 300m Jog   “CFRB Cardio Classic

CFRB Cardio Classic 2024 (Partner Cardio Comp)   “Event 1”   For Time (40 Minute Time Cap) – 1000/900m Row – 300m Run Together –

Barbells With Your Bestie 2024 (CFRB Partner Lifting & Strength Comp)   “Events 1A, 1B and 1C”   12 Minutes Total, 4 Minutes Each  

Warm Up: – 1 Minute Ski Erg – 15 Air Squats – 15 Kip Swings – 15 Empty Bar Push Presses   5-5-3-3-3-1-1 Push Press

Warm Up: – 1 Minute Row – 15 Broomstick Dead Lifts – 1 Minute Banded Hamstring Stretch (Floss) Per Side – 100 Single Unders