Thursday 11.12.2015

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time of:Kettlebell of Dumbbell Waiter's Walk x 100 feet/armAlternating Pistols x 6-8 reps/legL-Sit or Tuck Sit x 30-45 secondsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 12 Ball Slams AFAPMinute 2 – 30-40 Double Unders (or 30 seconds of practice)Minute 3 – 10 Second Sprint on Assault BikeMinute 4 – 50 Meter Farmer's Carry (heavy)

"COMPETITION"

We are moving over to a separate blog! Please bookmark the link belowYou can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Five sets of:2 Minute Assault Bike @ 85-90%Rest Walk 1 Minute2 Minute Ski Erg @ 85-90%Rest Walk 1 Minute