Rest Day
Or (Optional Workout)
Warm Up:
– 1 Minute Ski Erg
– 1 Minute Long Lunge Stretch Per Side
– 3 Wall Walks
– 1 Minute Glute Stretch Per Side
5 Rounds
– 30sec Weighted Plank
– 30sec Plank
– 30sec Hand Plank
**Rest as required between rounds. Increase weight for weighted plank each round if possible.
Then
For Time, In Partners
– 4000/3500m Ski Erg
**Alternate work/rest, partitioning as follows…
– 800/700m Each
– 600/525m Each
– 400/350m Each
– 200/175m Each
CFRB Running Group:
1600m Time Trial (@ Aths Track)
Then
3 x 300m Fast Efforts
**Start Efforts At 3 Minute Intervals