Tuesday 3.20.2018

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Push Press x 3-5 reps(Build in load over the course of the five sets)Minute 2 – Tall Box Jump x 3-5 reps (jump up, step down -- challenge yourself here SAFELY)Minute 3 – Heavy Sandbag Carry x 150ftMinute 4 – RestB. For time:Row 500 MetersThen...24 Alternating Dumbbell Snatches (50/35 lb)12 Burpees18 Alternating Dumbbell Snatches9 Burpees12 Alternating Dumbbell Snatches6 Burpees

"COMPETITION"

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

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR