Thursday 3.24.2016

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Supinated Grip Strict Pull-ups x 6-8 repsStation 2 – Alternating Lateral Lunges x 12-16 repsStation 3 – Wall Climbs x 2-4 repsStation 4 – Hollow Hold x 40-60 secondsB. Three sets for max reps of:60 seconds of Box Jump or Step-OversRest 30 seconds60 seconds of BurpeesRest 30 seconds60 seconds of Assault BikeRest 2 minutes

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsStation 2 – Alternating Pistols x 8-12 repsStation 3 – Wall Climbs x 2-4 repsStation 4 – Hollow Hold x 40-60 secondsB. Three sets for max reps of:60 seconds of Box Jump or Step-OversRest 30 seconds60 seconds of BurpeesRest 30 seconds60 seconds of Assault BikeRest 2 minutes

“COMPETITION”

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):25/20 Calorie Ski20/15 cal bike2 Turkish Get ups each arm (moderate load)