Monday 12.14.2015

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Pause Front Squats x 5 reps @ 31X1B. Four sets of 3-minute sprints of either:“Cindy”5 Pull-Ups10 Push-Ups15 Air Squats– OR –“Mary”5 Handstand Push-Ups10 Pistols (alternating legs)15 Pull-UpsPerform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

"COMPETITION"

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

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 300 MetersSki 300 MetersGoal is same time for every set