Thursday 9.20.2018

"FITNESS" & "PERFORMANCE"

Complete as many reps/calories as possible at each of the following 4-minute stations:Eight rounds of:20 seconds of Box Jumps (24/20″ — step down)Rest 10 secondsRest 2 minutes, and when the running clock reaches 6:00…Eight rounds of:20 seconds of RowingRest 10 secondsRest 2 minutes, and when the running clock reaches 12:00…Eight rounds of:20 seconds of Air SquatsRest 10 secondsRest 2 minutes, and when the running clock reaches 18:00…Eight rounds of:20 seconds of BurpeesRest 10 secondsRest 2 minutes, and when the running clock reaches 24:00…Eight rounds of:20 seconds of Assault BikeRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds