Thursday 5.31.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squats x 6-8 reps each leg @3011Rest 60-90 secondsSingle Arm Dumbbell or Kettlebell Row x 8-12 reps each arm @2111Rest 60-90 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: 9/6 Calorie Assault Bike SprintMinute 2: 12 Ball Slams (as fast as possible)Minute 3: 60 Second Plank from Elbows (accumulate as much time as you can during this minute)Minute 4: Rest*Record your time to complete each bike sprint

"COMPETITION"

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

"ENDURANCE"

30 sec. easy bike30 sec. moderate bike30 sec. difficult bike (but could maintain for 90 seconds)1:00 active walkx5 roundsrest 5 minutesx2