Saturday 10.28.2017

"FITNESS" & "PERFORMANCE"

In teams of two, complete as many rounds and reps as possible in 30 minutes of:400 Meter Run30 Box Jumps (24″/20″)30 Wall Balls (20/14 lbs)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls, and Partner B will run 400 meters – and so on for 30 minutes.

"COMPETITION"

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

"ENDURANCE"

5 minute run @easy pace+Rest 3 minutes+100 Meter Run @mile PR Pace (or 1-2 seconds faster, if you can maintain it for all 10 intervals)Rest 30 secondsx 10Rest 3 minutesx 3 rounds (30 total runs)+Rest 3 minutes+5 minute run @easy pace