Tuesday 12.1.2015

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 2-3 ascents or Mixed-Grip Strict Pull-ups x 6-8 repsNose-to-Wall Handstand Hold x 45-60 secondsArch to Hollow Rolls x 10-20 reps(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)B. Every minute, on the minute, for 20 minutes (5 sets):Minute 1 – 30 seconds of Assault Bike (for calories)Minute 2 – 30 seconds of Double UndersMinute 3 – 30 seconds of BurpeesMinute 4 – 30 seconds of Toes to Bar

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters