Saturday 1.13.2018

*Holiday Schedule for Monday (1/15): No 6am or 7am Classes!

"FITNESS" & "PERFORMANCE"

Three sets for max reps of:60 seconds of Push Presses (115/75 lb)Rest 60 seconds60 seconds of Box Jump-Overs (24″/20″)Rest 60 seconds60 seconds of Toes to BarRest 60 seconds60 seconds of Assault Bike (for calories)Rest 3 minutesPerform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

"COMPETITION"

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

"ENDURANCE"

Row 800m @moderate pace (S/R between 28-32)Rest 80 secondsRow 200m @easy pace (S/R less than 26)Rest 20 secondsRow 600m @fast pace (S/R between 32-36)Rest 60 secondsRow 400m @moderate pace (S/R between 28-32)Rest 40 secondsRow 500m @fast pace (S/R between 32-36)Rest 5 minutesx 2 or 3 sets