Saturday 9.2.2017

*Labor Day Weekend Schedule:Saturday: 9am Class onlySunday: 10-12 Open GymMonday: 9am Class only

"FITNESS" & "PERFORMANCE"

Four sets for max reps of:60 seconds of Rowing (for calories)Rest 60 seconds (while your partner rows if you have a teammate)60 seconds of Burpees to 6"Rest 60 seconds60 seconds of Kettlebell SwingsRest 60 seconds60 seconds of Strict Handstand Push-ups (or L-Seated Dumbbell Press)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output