Thursday 11.9.2017

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 1-3 ascents(or Partial Rope Climbs, or Mixed Grip Strict Pull-ups x 6-8 reps)Handstand Walk x 30-50 feet(or Nose-to-Wall Shoulder Taps or Handstand Hold)Side Plank Hold x 30-40 seconds each sideB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15/12 Calories Rowing10 Dumbbell Push PressAs soon as the Rower is available, the next teammate jumps on and starts his/her 15 cals

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run