Thursday 8.23.2018

"FITNESS" & "PERFORMANCE"

Every 3 minutes, for 36 minutes (3 rounds of each), for times:Station 1 – Run 400 MetersStation 2 – 50 Double-Unders + 20/15 Ring DipsStation 3 – Row 500 MetersStation 4 – 20 Box Jumps (step down) + 20 Push Presses (95/65)

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.3min at easy/moderate pace,30sec at fastest pace,Rest 3 minutes.6min at easy/moderate pace,60sec at faster pace,Rest 3 minutes.9min at easy/moderate pace,90sec at fast pace,Rest 3 minutes