Warm Up
Run 400 M, then
2 Rounds of:
5 Dive Bomber Push Ups
15 Band Mood Mornings
Prep:
1×10 Russian KB Swings+5 Pushups
1×10 OH KB Swings+ 5 Plank to Squat
Work
Every 3:00 for 36 Min (3x each)
A) Run 400 M
B) 25 Burpees (jump to a target ~6” above outstretched reach w/ both arms)
C) Row 500 M.
D) 50 KB Swings (M:24/16, W:16/12)
200 M Cooldown
2x 10 Arm Circles/direction+ 10 knee to chest steps/ side
Mobility
2 Rounds through
1 Min Standing Calf Stretch/ side
1 Min Single Leg Flexion/side
Upcoming Event:
Bring-A-Friend-Friday! THIS FRIDAY, 10/6: Bring a friend to CFDC.
There will be treats from local businesses so come ready to workout and refuel.
