WARM UP: Run and Skip

BUY IN: Row x 2,000m (team) 250m sprints – rest is overhead hold


Tabata Sandwich

Alternating movements 20 sec work / 10 sec rest (8 min total)

Push Press / Box Jumps – score total reps performed

CASH OUT: Max Sit Ups 2min. (Since we missed yesterday)


10 Responses

  1. Casey

    Mickey, I must have taken your email wrong b/c it came back to me. Can you email me?

    ****Attention fellow Silverbacks***** If I don’t have your email (if I’ve never emailed you then I don’t have it) Please send me your name and email and I’ll add you to the list so you can be in the loop 😉

    [email protected]

    1. Micki

      Casey – My email is [email protected] and I got your email at 1:12 today. I appreciate you sending the links but I haven’t had a chance to snoop around in them! I’ll get to them for sure – thanks again.

  2. Casey

    It’s just an email loop to keep people updated about the things going on at CFSB, because there are people who not only don’t check the website 25 times a day but don’t even go to it at all !!!!!!!!!!!!