Tuesday 6.20.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 4-8 Ring Muscle-Ups(OR Low Ring Muscle Up Progressions, OR 8-12 Supine Ring Rows)Station 2 – 30-50 Foot Handstand Walk(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – 45-60 seconds of L-Sit or L-Sit Progression with BoxesB. In teams of three, perform five rounds each for time of:15 Calorie Row12 Box Jumps (24/20")9 Ring DipsTeammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun their Box Jumps. If you do not have a team, begin a set every 3 minutes for a total of 5 sets.

"COMPETITION"

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

"ENDURANCE"

Every 10 minutes, for 40 minutes (4 sets):Run 600 MetersRow 750 Meters