Friday 21/11/25

Rest Day

 

Or (Optional Workout)

 

Warm Up:

– 400m Run

– 30 Shoulder Touches In Hand Plank

– 10 Low Box Jumps

– 15 Russian KB Swings

– 1 Minute Calf Stretch Per Side

 

5 Rounds

– 25 KB Swings @ 20/12kg

– 10 Box Jumps @ 24″/20″

– 3 Wall Walks

 

**Complete according to the following:

– Before Round 1: 200m Run

– Before Round 2: 400m Run

– Before Round 3: 800m Run

– Before Round 4: 400m Run

– Before Round 5: 200m Run

 

CFRB Running Group:

 

20 Minute AMRAP

– 400m Moderate Effort (~70%)

– 400m Fast Effort (~85%)

 

**Rest 1 Minute Between Efforts