Tuesday 4.24.2018

"FITNESS" & "PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 18 Wall Balls (20/14 lbs)Minute 3 – 12 Chest-to-Bar Pull-ups or 4-6 Strict Pull-upsMinute 4 – 15 Box Jump-Overs (24″/20″)Minute 5 – 30-Second Forward Leaning Rest on Rings

"COMPETITION"

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

"ENDURANCE"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets