Saturday 4.15.2017

"FITNESS" & "PERFORMANCE"

A. In teams of two, with one partner working at a time, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:12 Push Presses (95/65 lb)9 Burpees200 Meter Run(Partner A performs 12 Push Presses; Partner B performs 9 Burpees; Partner A runs 200 Meters; Partner B performs 12 Push Presses; etc….)Rest exactly 4 minutes, then…B. In teams of two, with one partner working at a time, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:12/9 Calories Assault Bike12 Alternating Dumbbell Snatches (50/35lb)9 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

3 Minute Run or Row @ 75%Rest 30 seconds2 Minute Run or Row @ 85%Rest 30 seconds1 Minute Run or Row @ 95-100%Rest 3 minutesx3