Thursday 2.23.2017

"FITNESS" & "PERFORMANCE"

A. Every 4 minutes, for 32 minutes (4 sets of each):Odd Intervals – 400 Meter Run + 21 Russian Kettlebell SwingsEven Intervals – 500 Meter Row + 10-12 Burpees Over the Erg*You should have at least 60 seconds of rest between each interval; scale the distances accordinglyB. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets