Thursday 8.2.2018

"FITNESS"

A. Five sets of:Seated Strict Shoulder Press x 5-6 repsRest 2-3 minutesB. Complete as many rounds and reps as possible in 15 minutes of:3 Strict Pull-ups12 Jumping Lunges15 Push-ups150ft Sandbag or Medball Carry

"PERFORMANCE"

A. Five sets of:Seated Strict Shoulder Press x 5-6 repsRest 2-3 minutesB. Complete as many rounds and reps as possible in 15 minutes of:9 Strict Handstand Push-ups12 Toes to Bar30 Double Unders150ft Sandbag Carry

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets