Rest Day
Or (Optional Workout)
Warm Up:
– 200m Jog
– 45sec Plank
– 1 Minute Calf Stretch Per Side
4 Rounds (For Strength)
– 45m Dog Sled (3 x 15m)
– 30sec Weighted Plank
– 60m Single Arm DB Suitcase Carry Per Side (4 x 15m)
**Increase Weight For All Movements Each Round
Then
15 Minute AMRAP
– 12 KB Step Ups Alt Legs @ 24/16kg to 20”
– 9 Burpee – Jumps To Touch Pull Up Bar
**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%