Saturday 3.24.2018

"FITNESS" & "PERFORMANCE"

A. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:10 Kettlebell Swings120 ft Shuttle Run (30ft down and back x 2)Rest five minutes, and then . . .B. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:12/9 Calorie Row or Ski Erg6 Burpee Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR