Thursday 3.23.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Kettlebell Front-Racked Walking Lunge x 16-20 stepsRest 60 secondsDumbbell Bench Press x 8-10 repsRest 60 secondsSingle Arm High Pull x 8-10 reps/armRest 60 secondsB. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 15 minutes of:30 Calorie Assault Bike (24 for female pairs)30 Abmat Sit-ups30 Alternating Dumbbell SnatchesPartners can switch whenever they like, but must complete all 30 reps of a given task before moving on to the next one.

"COMPETITION"

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

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets