Tuesday 6.27.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds between legs, and 45 before moving onNose-to-Wall Handstand Hold x 40-60 secondsRest 60 secondsDumbbell External Rotations x 8 reps each @ 2020Rest 60 secondsB. In teams of two, with only one partner working at a time…Complete as many reps as possible in 6 minutes of:Wall BallsRest until the running clock reaches 8:00, and then…Complete as many calories as possible in 6 minutes of:Rowing on Concept 2

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3