Saturday 3.18.2017

"FITNESS" & "PERFORMANCE"

A. In teams of three, rotating every 30 seconds, complete as many Burpee Box Jumps as possible in 9 minutes in the following fashion:Partner 1: Hang from Pull-up BarPartner 2: Burpee Box JumpsPartner 3: RestRest 3 minutes, then...B. In teams of three, rotating every 30 seconds, complete as many Shuttle Runs as possible in 9 minutes in the following fashion:Partner 1: Sandbag or D-Ball Hold at ChestPartner 2: Shuttle Runs (30')Partner 3: RestRest 3 minutes, then...B. In teams of three, rotating every 30 seconds, complete as many Assault Bike Calories as possible in 9 minutes in the following fashion:Partner 1: Plank Hold from ElbowsPartner 2: Assault BikePartner 3: Rest

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @85%30 Second Front-Rack CarryRest 60 secondsx 6-8 sets