Saturday 7.29.2017

"FITNESS" & "PERFORMANCE"

A. Against a 3-minute running clock, complete:20 Ball Slams (30/20)200 Meter RunBurpees x Max RepsRest 2 minutes, then…B. Against a 3-minute running clock, complete:20 Walking Lunges (unweighted)200 Meter RowStrict Handstand Push-ups (or L-Seated Dumbbell Press) x Max RepsRest 2 minutes, then…C. Against a 3-minute running clock, complete:20 Abmat Sit-ups20/15 Calorie Assault BikePull-ups x Max RepsRest 2 minutes, then…Repeat Parts A, B, and C for a second cycle.

"COMPETITION"

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

"ENDURANCE"

30 minute run @conversational pace*Minutes 0-5: Warm-up*Minutes 5-25: Perform a 10 second sprint at the top of each minute, until you've performed a total of 20 sprints*Minutes 25-30: Cooldown