Week 12-1-25
Monday
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
**Sign up sheets for sides and desserts are on the desk.
Bring a chair.
BYOB
For time
Row 1000m/850m
+
50-35-20
Kb swings @ 53#/35#
75-50-25
air squats
50-35-20
Ab mat sit-ups
+
Echo Bike 40/28 cals
Essentials
A. 10 minute AMRAP
Bike 8 cals or row 250m or run 200m
12 push-ups
10 DB goblet reverse lunges
-rest 3 minutes
10 minute AMRAP
Bike 8 cals or row 250m or run 200m
12 ab-mat sit-ups
10 DB hang snatches
+
B. 2-3 sets
Figure-4 Glute + Piriformis Stretch :30/side
Thoracic rotations :30/side
Cat-cow :45-:60
Foam roll 1 min/ side