Thursday 7.5.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Turkish Get Up x 2-3 reps each armRest 45 secondsStrict Pull-ups x 4-6 reps @2110 (add weight if these are easy for you)Rest 45 secondsPistols or Pistol Progressions x 6-8 reps each legRest 45 secondsReverse Snow Angels x 12-15 repsRest 45 secondsB. Every minute, on the minute, for 10 minutes (5 sets of each):Odd Minutes -- 12/9 Calorie Assault BikeEven Minutes -- Double Unders x Max Reps in 45 secondsScore is total number of Double Unders completed. If you do not have Double Unders, you can substitutue Single Unders, Lateral Hops Over a KB or DB, or Meters on the Ski Erg or Rower (10 Meters = 1 rep).

"COMPETITION"

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

"ENDURANCE"

1k Row @increasing effortRest 4 minutesx 4 rounds*Increase your pace and stroke rate every 250 meters, with your last 250 being at 90% effort (approximately your best 2k pace, or slightly faster).