Thursday 11.30.2017

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 1-3 ascents or Hand-Over Hand Sled Pull x 75 feetNose-to-Wall Handstand Hold x 40-60 secondsPistols or Pistol Progressions x 4-6 reps each legB. Tabata Kettlebell SwingsRest 60 secondsTabata Shuttle Runs (30-ft)Rest 60 secondsTabata Push-upsRest 60 secondsTabata Abmat Sit-ups*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.*Score each station as AVERAGE reps achieved across all 8 intervals.

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @65%90 Second Assault Bike @75%90 Second Assault Bike @85%90 Second Easy Spinx 5 rounds