Saturday 8.6.2016

"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 Alternating Dumbbell Snatches9 Burpees200 Meter Run(Partner A performs 12 Dumbbell Snatches; Partner B performs 9 Burpees; Partner A runs 200 Meters; Partner B performs 12 Dumbbell Snatches; 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 Box Jump Overs or Step-Overs (24/20")200 Foot Farmer's Carry (full length of the gym, down and back)(Partner A bikes 12/9 calories; Partner B performs 12 Box Jump Overs; Partner A performs the Farmer's Carry; Partner B bikes 12/9 calories; etc….)

"COMPETITION"

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

"ENDURANCE"

40 Minute Assault Bike @steady pace*Every 4 minutes, get off the bike and complete:10 Arch Rocks10 Walking Lunges10 Hollow Rocks10 Push-ups