Saturday 1.16.2016

"FITNESS" & "PERFORMANCE"

In teams of two, with only one partner working at a time, complete:100 Burpees100 Ground to Overhead (95/65 or DBs)100 Box Jump Overs (24/20″)Teammates may partition reps however they’d like, but the non-working partner must be in the designated "resting" position in order for the reps to count torwards their total. Designated resting positions:Burpees – Handstand hold or Dumbbells extended overheadGround to Overhead – Hanging from a Pull-Up BarBox Jump Overs – Plank from Elbows

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1