Tuesday 1.16.2018

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Turkish Get Ups x 1-2 reps each armAlternating Pistols x 3-5 reps each legDouble Unders x 40-60 reps (or 40-60 seconds of practice)B. Three sets of:60 seconds of Max Distance Sandbag CarryRest 60 seconds60 seconds of Hollow Body HoldRest 60 seconds60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand HoldRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1