Saturday 9.15.2018

"FITNESS" & "PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 200/150 Meter RowMinute 2 –15 Wall BallsMinute 3 – 10 BurpeesMinute 4 – 15 Box Jump-OversMinute 5 – 30-Second Front Leaning Rest on RingsAdjust the loading and reps to make this appropriately challenging.

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+10 Minute Row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+10 Minute Ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups