Thursday 1.21.2016

"FITNESS" & "PERFORMANCE"

Every 6 minutes, for 30 minutes (5 sets):20 Abmat Sit-ups18 Calorie Assault Bike15 Push Presses (95/65)12 Box Jumps or Step Ups (24/20")9  Burpees*Start each set at a different movement.  For example:Set 1: Start on the Sit-ups, end on the BurpeesSet 2: Start on the Assault Bike, end on the Sit-upsSet 3: Start on the Push Press, end on the Assault Bikeetc...*If the first set takes you more than 4 minutes, scale back the Calories on the bike to 15, then 12.*Your goal should be to get the same time for each set. Even better, try to go slightly faster with each set.

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)500 Meter Ski1,000 Meter Row3 Mile Air Bike