Thursday 4.26.2018

"FITNESS" & "PERFORMANCE"

A. Every 8 minutes, for 32 minutes (4 sets) for times:400 Meter Run15 Burpee Box Jump Overs (24/20")20/15 Calories of Assault BikeNote times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)Scale the workout accordingly so that you get at least 90 seconds to 2 minutes of rest after each set.B. Every 90 seconds, for 9 minutes (3 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

"COMPETITION"

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

"ENDURANCE"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets