Thursday 4.7.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 1-2 Rope Climbs or 4-6 Strict Pull-ups (add weight if these are easy)Minute 2 – 30 Second Assault Bike @85-90%Minute 3 – 15 Kettlebell SwingsMinute 4 – 20-30 Second L-Sit HoldMinute 5 – 150 Meter Run or Row @85-90%

“COMPETITION”

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

"ENDURANCE"

60 Second Run @ 80%Rest 30 seconds30 Second Run @ 90%Rest 30 seconds15 Second Run @ Max EffortRest 3 minutesx 5 rounds*Can also be performed on Rower, Ski Erg, or Assault Bike