Thursday 6.28.2018

*Upcoming Holiday Week Schedule:Saturday, 6/30 - One Class Only (9:30am)Tuesday, 7/3- AM Classes OnlyWednesday 7/4 - OG at 8am OnlySaturday, 7/7 - One Class Only (9:30am)

"FITNESS"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault Bike, Row, or Ski ErgMinute 2 – 12 BurpeesMinute 3 – 6-8 Strict Pull-UpsMinute 4 – 12 Alternating Lateral LungesMinute 5 – 30-Second Front Leaning Rest on Rings

"PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault Bike, Row, or Ski ErgMinute 2 – 8 Burpee Box Jump-Overs (24″/20″)Minute 3 – 12 Chest-to-Bar Pull-UpsMinute 4 – 12 Alternating PistolsMinute 5 – 30-Second Front Leaning Rest on Rings

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike