Saturday 6.16.2018

"FITNESS" & "PERFORMANCE"

In teams of three, complete five sets for max reps of:60 seconds of Wall Balls60 seconds of Box Jump-Overs or Step-Overs60 seconds of Anchored Sit-upsRest 60 secondsTeams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min