Rest Day
Or (Optional Workout)
Warm Up:
– 1 Minute Air Bike
– 20m Walking Lunge (2 x 10m)
– 1 Minute Foam Roller Thoracic Mobility
– 20 Step Ups Alt Legs
10-10-10 Back Rack Barbell Step Ups Alt Legs (5 per leg, to 20” box)
5 x 20 Abmat Sit Ups or
5 x 6-12 GHD Sit Ups Between Sets
Then
5 Rounds
– 10 Burpee – Box Jumps @ 24”/20”
– 30m Walking Lunge (2 x 15m)
– 30sec Handstand Hold
**Rest 30sec 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.