Thursday 10.5.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (5 sets of each):Minute 1 – Assault Bike x 30 seconds (note cals achieved)Minute 2 – Rope Climbs x 1-2 reps or Strict Pull-ups x 4-6 reps (add weight if these are easy)Minute 3 – Row x 30 seconds (note cals achieved)Minute 4 – Turkish Get Up x 1 rep each arm (work as heavy as able)Minute 5 – Ski x 30 seconds (note cals achieved)Minute 6 – Hollow Hold x 30-40 secondsGoal on the Bike, Row, and Ski are to push yourself, while maintaining same or similar results for every set.

"COMPETITION"

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

"ENDURANCE"

60 Second Row @85-90% output60 Second Restx 10 sets