Friday 2.19.2016

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Handstand Walk x 10-15 meters or Handstand Wall Runs x 20-30 reps (these can also be performed off of a box)Station 3 – 40-60 seconds of Hollow HoldStation 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps OR 30 seconds for Max Reps of Strict Supinated-Grip Pull-UpsB. Four sets for max reps of:30 Seconds of Dumbbell Plank Rows(hold push-up position, row left, row right…repeat)Rest 30 seconds30 Seconds of Box Jump Overs or Step-OversRest 30 seconds30 Seconds of Toes to BarRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Assault Bike 25/20 Calories @85%Rest time = work time