Saturday 11.11.2017

"FITNESS" & "PERFORMANCE"

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:60 seconds of Assault Bike (for calories)60 seconds of Rest60 seconds of Kettlebell Swings60 seconds of Rest60 seconds of Push-ups60 seconds of Rest60 seconds of Ski Erg or Rowing (for Calories)60 seconds of Rest60 seconds of Air Squats60 seconds of RestOne partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run