Thursday 7.7.2016

"FITNESS"

A. Three sets of:Back-Racked Reverse Lunges x 6-8 reps each leg @ 2011Rest 60 secondsTurkish Get-Ups x 2 reps each armRest 60 secondsSupine Ring Rows x 8-12 reps @ 2111Rest 60 secondsB. Complete as many rounds and reps as possible in 18 minutes of:30/20 Calorie Row30 Walking Lunges30 Ball Slams300 Meter Run w/ Slam Ball30/20 Calorie Assault Bike30 Abmat Sit-ups30 Push-ups300 Meter Run w/ Slam Ball*Half the class will start on the Row, and half will start on the Assault Bike, and work their way through from there.

"PERFORMANCE"

A. Take 12-15 minutes to build to today's heavy single of:Snatch Balance + Overhead SquatB. Complete as many rounds and reps as possible in 18 minutes of:30 Calorie Row30 Walking Lunges30 Ball Slams300 Meter Run w/ Slam Ball30 Calorie Assault Bike30 Abmat Sit-ups30 Push-ups300 Meter Run w/ Slam Ball

"COMPETITION"

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

"ENDURANCE"

Row or Ski Erg 60 seconds @90%Rest 60 secondsx5+Rest 5 minutes+Assault Bike 90 seconds @80-85%Rest 30 secondsx 5