Endurance 8.26.15

Warm Up

Partner Row 1200 m (1 min max Effort Work). You will alternate partners every 1 min max effort row/ while the other partner is resting 1 min until 1200 m are attained.

Dynamic Stretch

CFE Conditioning Wod

50 Double Unders

40 abmats

50 Double Unders

20 Push ups

50 Double Unders

40 abmats

50 Double Unders

20 Push ups

Cash out:

(a) 3 Mile easy loop run

(b) Warm up quads/glutes/ hams    Box Squat 5-5-5-5-5-5-5  and then bench press warm up to a 4 rep max:  7 x 4

Mobility

Upcoming Events

Bozeman Marathon 9/12/2015  It’s getting closer, how is the training guys? 

Montana Marathon (Billings)  9/20/2015  Full, Half, or 10k, 1 mile 

Bobcat Triathalon (Bozeman) 9/20/2015   Sprint, Full

Rimrock’s Pump and Run for Recovery 9/27/2015  This is a fun charity 5k run about a month away. You can start with a max effort bench of a percentage of your body weight to reduce time off of your 5k run.  Join some of your fellow BTCF’s for this fun Event in Billings.  www.rimrock.org/rimrocks-5k-pump-n-run-for-recovery