Monday 05/08/24
Warm Up: – 1 Minute Row – 1 Minute Ski Erg – 1 Minute Calf Stretch Per Side – 300m Jog “CFRB Cardio Classic
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
Warm Up: – 1 Minute Ski Erg – 15 Broomstick Good Mornings – 1 Minute Long Lunge Stretch Per Side – 15 Empty Bar Dead
Warm Up: – 1 Minute Row – 15 Air Squats – 3 Wall Walks – 1 Minute Long Lunge Stretch Into 1 Minute Glute Stretch
Warm Up: – 200m Run – 20 Air Squats – 1 Minute Frog Stretch – 15 Empty Bar Push Presses 3-3-3–2-2-2 Thruster User’s
Warm Up: – 1 Minute Ski Erg – 15 Empty Bar Dead Lifts – 10 Empty Bar Strict Presses – 100 Single Unders 5-5-5
Warm Up: – 300m Run – 15 Air Squats – 1 Minute Frog Stretch – 15 Empty Bar Push Presses – 1 Minute Front Rack