Thursday 6.16.2016

"FITNESS" & "PERFORMANCE"

A. Three or four sets of (12 minute cap):Turkish Get Up x 2 reps/armStanding Broad Jump x 3 (max effort on each)Banded Face Pulls x 10-15 repsB. Complete as many rounds and reps as possible in 15 minutes of:12 Toes to Bar9 Box Jump Overs6 Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right = 1 rep)150 Meter Run

"COMPETITION"

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

"ENDURANCE"

1 Minute Row @ 70%Rest 30 seconds1 Minute Bike @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 3 minutesx 40 minutes