Tuesday 4.19.2016

"FITNESS"

A. Three sets, not for time, of:Stationary or Ring Dips x 5-7 repsNose-to-Wall Handstand Hold x 40-60 secondsDouble Under Practice x 40-60 secondsB. Against a 2-minute running clock:Row 250/200 Meters15 Abmat Sit-upsPush-ups x Max RepsRest 2 minutes between sets, and complete a total of 5 sets

"PERFORMANCE"

A. Three sets, not for time of:Muscle Ups x 3-8 reps(or Low Ring Transitions or Negatives x 4-6 reps)Handstand Walk x 10-15 meters(or Nose-to-Wall Handstand Hold x 40-60 seconds)Double Unders x 30-50 repsB. Against a 2-minute running clock:Row 250/200 Meters10 Toes to BarPush-ups x Max RepsRest 2 minutes between sets, and complete a total of 5 sets

“COMPETITION”

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest