Thursday 9.14.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Romanian Deadlift x 6 reps @3111Minute 2 – Hollow Hold/Rock x 30-40 secondsMinute 3 – Sandbag Carry x 150ftMinute 4 – Ski Sprint x 100 MetersMinute 5 – RestB. Every 6 minutes, for 18 minutes (3 sets), complete:6 Burpees12 Kettlebell Swings (32/24 kg)18/14 Calorie Assault Bike12 Kettlebell Swings6 Burpees*These are high-effort, sprint sets. Move as quickly as possible on each in order to maximize rest between sets

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @85-90%Rest 4 minutesx 2Run 400 Meters @85-90%Rest 2 minutesx 4Run 200 Meters @85-90%Rest 1 minutex 6