Saturday 10.13.2018

"FITNESS" & "PERFORMANCE"

A. Ski Erg 2 minutes for Max MetersRest 60 seconds, then..B. Complete as many rounds and reps as possible in 2 minutes of:5 Toes to Bar5 Box Jump-Overs (24/20")Rest 60 seconds, then...C. Complete as many rounds and reps as possible in 2 minutes of:5 Burpees5 Ball Slams (30/20 lb)Rest 60 seconds, then...D. Bike Erg 2 minutes for Max MetersRest 60 seconds, then...E. Complete as many rounds and reps as possible in 2 minutes of:5 Goblet Squats5 Push-upsRest 60 seconds, then...Repeat parts A-E for a second time through. Note meters or reps completed at each

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute