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.