Strength/Skill:
Rotate through:
Waiter Walk x 2 each
Step Up x 5 each
FLR x 45 sec (add weight)
Workout of the Day:
With a partner complete as many rounds as possible in 20 minutes of:
50 Cals on Rower or Airdyne
50 Barbell Thrusters
50 Plate Ground to Overhead
50 Burpees
CF414 Endurance:
If your goal is to run a 5k or 10k and you have not run much prior to starting:
- Run 2 miles, rest/walk for 5 minutes, Run 2 miles
- Only run the second two miles if you are feeling good and know you can hold pace
If you want to run longer and have a running background:
- Run 4.5 miles
- Try to hold same pace as last week
