Saturday 11.15.2014

*The RPM Fitness Jumprope Workshop is this Sunday at 10am!  Don't miss out on this awesome opportunity to work with some of the best jump rope athletes and coaches in the world.  Click this link to register.  Hope to see you all there!

FITNESS & PERFORMANCE

In teams of three, with only one partner working at a time, complete the following as quickly as possible:150 Burpees200 Kettlebell Swings250 Anchored Sit-Ups300 Air Squats1800 Meter Relay Run (switch every 200m)

COMPETITION

A. Every two minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ 90%*Set 8 – 1 rep @ 90%B. Team workout

ENDURANCE

Row 5 minutes easyThen:Row 45 seconds @90%Rest 45 secondsx 15 setsThen:Row 5 minutes easy*Goal is same pace for every set. Look to go at the same pace as last week, or pick it up if you felt that was too easy.