Workout of the Day
ASSISTANCE
3-5 Rounds:
100′ Sled Push
30 sec L-Sit
1:00 Bike, Row, or Jog
30 sec each Adductor Side Plank
Notes
Move with intention, especially on the core pieces.
Use the cardio minute to reset breathing, not spike intensity.
Sled Push: Use a moderate, repeatable load. Maintain a tall, braced posture and steady steps. Movement should be smooth and continuous, not maximal.
L-Sit: Keep toes in line with or above hips. Scale to single knee bend OR both knees tucked.
Adductor Plank: Maintain stacked hips and a long spine. Scale by assisting with bottom leg OR bend the knees and place shin on the bench.
METCON
3 Rounds
1:00 Shuttle Runs (40′)
1:00 Rest
1:00 Sandbag Ground to Shoulder
1:00 Rest
Notes
With only three rounds of work here and a good amount of rest, bring the intensity right away!
Shuttle Run: 1 rep = 40′ = down and back across the far tape lines.
Choose a heavy bag for you and focus on efficiency:
-Set up: bag between feet (not in front)
-Hands scoop under bag
-Get low, get braced
-Lap it and bring feet under hips
-Drive through legs and hips
-Don’t pull from the arms or heave from the shoulders
(Bridge cycle 12/22-1/4 )
Thea on deadlift, Front Squat Push up triplet at 155lbs
THE 2026 DOGS OF CFSBK Calendar will arrive January 3rd
There’s still time to order your CFSBK x PupStarz Rescue Doggie Calendar
Photographs by Aaron Weiss.
Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.
PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.
PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.