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Training for Friday, February 6th

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CFWS

Group Circle

Warm Up

Workout of the Day
6 Rounds:
10 Overhead Lunges w/ Plate (45/25)
10 Russian Twists with same Plate (tap each side is one rep)
200m Sprint

Strength (to follow the workout today)
5 x 1 minute weighted plank. As heavy as possible and work with a partner.

Cool Down
1000m Row

Foundations

Warm Up
Run Small Block
-then-
Line Drills

Review
10 minutes to talk about the Back Squat from the Rack and then practice
Wallballs
Burpees
Box Jumps
Deadlifts

Workout of the Day
12 minute AMRAP
10 Burpee Box Jumps
10 Sit Ups
25 Single Unders

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