Thursday 6.14.2018

"FITNESS" & "PERFORMANCE"

Every 4 minutes, for 32 minutes (8 sets):18/12 Calorie Assault Bike12 Kettlebell Swings (32/24 kg)6 BurpeesRecord times to complete each set; Goal is consistency across all 8 rounds.

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min