Thursday 8.25.2016

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time (skill work), of:Strict Ring or Parallel Bar Dips x 6-10 repsKick-ups to Handstand Hold x 4-6 reps (freestanding or against a wall; hold for 5 seconds at the top)Double Unders x 40-50 reps (or 60 seconds of practice)B. "Tabata Mash-up"Tabata Dumbbell Push PressRest 60 secondsTabata Row for CaloriesRest 60 secondsTabata BurpeesRest 60 secondsTabata Hollow Holds (in seconds)*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement. Your score on each station is the lowest number of reps completed in any 20-second interval.C. Two sets of:Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111Rest 60 secondsSingle-Leg Glute Bridges x 10 reps each sideRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 36 minutes (3 sets of each):Station 1 = 400 Meter RunStation 2 = 400 Meter Ski ErgStation 3 = 500 Meter RowStation 4 = 45/30 Calorie Asssault Bike