Friday 11.24.2017

**Holiday Weekend Schedule**Friday - 9am, 12pm, 4:30pm Classes OnlySaturday - 9:30am Class Only

"FITNESS" & "PERFORMANCE"

In teams of two, with only one person working at a time, complete:100 Kettlebell Swings (32/24 kg)400 Meter Run*100 Barbell Thrusters (45/33 lbs)400 Meter Run80 Burpees400 Meter Run100 Barbell Thrusters400 Meter Run100 Kettlebell Swings*Both teammates perform the run at the same time.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1000 Meter Easy RunRest 1 minute+500 Meter Run @mile paceRest 1 minutex 2+800 Meter Easy RunRest 1 minute+400 Meter Run @slightly faster than mile paceRest 1 minutex 2+600 Meter Easy RunRest 1 minute+300 Meter Run @a little faster than beforeRest 1 minutex 2+400m Easy RunRest 1 minute+200m Run @fastestRest 1 minutex 2****There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.