Thursday 12.6.2017

"FITNESS" & "PERFORMANCE"

Every 8 minutes, for 40 minutes (5 sets):Run 400 Meters12 Front Squats*12 Pull-upsRow 400 Meters*Choose a weight on the Front Squats that will challenge you to complete each set unbroken (or close to that)*Record your time for each set, and add them together for total working time.

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.