Friday 09/02/24

Rest Day

 

Or (Optional Workout)

 

Warm Up:

– 300m Jog

– 1 Minute Calf Stretch Per Side

– 20 Low Step Ups Alt. Legs

– 10 Easy Ring Rows

 

5 Rounds (For Strength)

– 15m Forward Dog Sled

– 15m Backward Dog Sled

– 10 Inverted Bar Rows

 

**Increase Sled Weight Each Round

 

Then

 

20 Minute AMRAP

– 90m Dog Sled @ 90/55lbs (6 x 15m)

– 30 Step Ups Alt Legs @ 24”/20”

– 15 Burpees

 

**Rest 1 Minute Between Rounds

 

CFRB Running Group:

 

10 x 225m @ 2 Minute Intervals

 

**Intensity of efforts as follows….

– Efforts 1,4,7 @ 60%

– Efforts 2,5,8 @ 75%

– Efforts 3,6,9 @ 90%

– Effort 10 @ 100%

 

Scale distance as required so each round takes approx 50-70sec.