PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!
A. BREATHING WORK
4 x 200m sprints w/ nasal only breathing
-Rest 60 sec between efforts
In teams of 3, for time:
1.6km run (each)
2000m row (each)
96/64 cal. bike (each)
All team mates work at the same time but on different stations. Rotate and
partition reps up however you want to.
Clock stops when all team mates are done.
1: 10 x single KB front rack split squats
2: 10 DB Pendlay rows
3: 15/10 cal. bike
-Rest 5 minutes-
Then, 5 rounds of:
20m sled push, heavy but unbroken
30 unbroken KB sumo deadlift high-pulls, 32/24