Thursday 5.19.2016

"FITNESS" & "PERFORMANCE"

A. Every 5 minutes, for 30 minutes (6 sets):Run 400 Meters15 Box Jump Overs15 Ball SlamsB. Two sets of:Hawaiian Squat x 45-60 seconds each side (can also be completed laying down, with feet on the wall)Plank Hold x 60-90 seconds

"COMPETITION"

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

"ENDURANCE"

3 Minute Run or Row @ 75%Rest 30 seconds2 Minute Run or Row @ 85%Rest 30 seconds1 Minute Run or Row @ 95-100%Rest 3 minutesx3