Thursday 3.3.2016

*Olympic Lifting Class with Coach Brayn is tonight @ 5:30pm!

"FITNESS" & "PERFORMANCE"

A.  In teams of two, partners alternate tasks to complete 5 rounds each (10 rounds total) of:15 Ball Slams15/12 Calories Assault Bike15 Ring Dips or Hand-Release PushupsTeam members will alternate tasks, with only one member working at any one time. Thus, Partner A will perform 15 Ball Slams, Partner B will Assault Bike 15 calories, Partner A will perform 15 Ring Dips, and Partner B will perform 15 Ball Slams – and so on for 10 total rounds.B.  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"

Every 3 minutes, for 12 minutes (4 sets):Row 400/350 metersRest 2 minutes, then...Every 2 minutes, for 8 minutes (4 sets):Row 300/250 metersRest 2 minutes, then...Every minute, on the minute, for 8 minutes:Row 150/125 meters