Saturday 2.10.2018

"FITNESS" & "PERFORMANCE"

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups (or L-Seated DB Press)6 Strict Pull-Ups9 Toes-to-Bar12 Alternating Pistols or Goblet Walking Lunges15 Calorie Row, Ski, or Assault BikePartner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.*Thanks to Invictus for the inspiration on this workout!

"COMPETITION"

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

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller