Thursday 3.16.2017

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (4 sets each) of:Station 1 – Weighted Pull-ups x 3 reps* or Supine Ring Rows x 10-12 reps @ 2111(goal is to establish a 3-RM by your fourth set)Station 2 – Handstand Push-up Practice or Nose-to-Wall Handstand Hold x 40-60 secondsStation 3 – Hollow Hold x 40-60 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. From 0:00-6:00, perform:4 Rounds of "Cindy"Assauilt Bike or Row for Max Calories in remaining timeRest 1 minute, then..From 7:00-12:00, perform3 Rounds of "Cindy"Assauilt Bike or Row for Max Calories in remaining timeRest 1 minute, then...From 13:00-17:00, perform:2 Rounds of "Cindy"Assauilt Bike or Row for Max Calories in remaining timeRecord total calories completed in the entire workout as your score*"Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats (this can scaled down to 4, 8, 12, if not able to complete close to 1 round/minute)

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @85%30 Second Front-Rack CarryRest 60 secondsx 6-8 sets