Easy general warm up with a few short high intensity bursts to get a feel for moving at a fast pace today. Use the rower if possible. Will need to start on conditioning within the first 10min of class.
8 sets of:
2min ME row for meters
Score is best and worst meters
Easy jog around the block.
Finish with 3-5min hip extension stretch on each side.
Rest day/catch up day/recovery day (if you are training Saturday)
WiFi is now available at the box. Password is at the gym. This is a new addition so you can do things like film your PBs and share it without worrying about data usage. Also, we are a few weeks away from being set up with @wodify. Heaps of new things happening at the box, such a great time to be a #cfmsd member.