Tuesday 6.26.2018

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Push Press x 6 reps(add weight if you get all 6)Minute 2 – Goblet Alternating Reverse Lunges x 12 repsMinute 3 – Side Plank x 20 seconds each sideB. In teams of three, with only one member working at each station at any one time, complete 3 sets each of:Station 1 – 500 Meter RowStation 2 – 400 Meter RunStation 3 – RestEach set should take less than 8 minutes. Adjust the distance of the Row accordingly to keep the total time under 24 minutes.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Press x 2-3 repsBuild to today's heavy 2-3 repB. In teams of three, with only one member working at each station at any one time, complete 3 sets each of:Station 1 – 500 Meter RowStation 2 – 400 Meter RunStation 3 – RestEach set should take less than 8 minutes. Adjust the distance of the Row accordingly to keep the total time under 24 minutes.You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike