Thursday 4.12.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Front-Racked Alternating Reverse Lunges x 16-20 reps @ 2011Rest 60 secondsNose to Wall Handstand Hold x 40-60 secondsRest 60 secondsBand Pull-Aparts x 15-20 reps @ 2011Rest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets):Run 400 Meters30 Air Squats15 Toes to Bar or V-Ups*Scale the reps or run so that each set is completed in 4 minutes or less.*Add your times to complete each set to find your total working time.

"COMPETITION"

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

"ENDURANCE"

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m