Thursday 6.21.2018

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – Strict Handstand Push-Ups x 10-15 reps or Wall Climbs x 2-4 repsStation 2 – Single Arm Kettlebell Front Rack Carry x 50 Meters each armStation 3 – Rope Climbs x 1-2 reps (Advanced: Legless Rope Climb) or Supine Ring Rows x 10-12 reps @2111Station 4 – 200 Meter RunB. Three sets of:100 Meter Ski Erg @max effortRest as needed between sets

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:5 sets:60sec at moderate pace,50sec at fast pace,40sec at faster pace,30sec at faster pace,20sec sprint,...30sec at easy pace (or walk) b/t reps &3min rest b/t sets