Tuesday 7.17.2018

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Turkish Get Up x 2-3 reps each armDouble Unders x 40-60 reps (or 40-60 seconds of practice)B. Every 2 minutes, for 24 minutes (4 sets):Station 1 – 450/350 Meter RowStation 2 – 20 Second Plank from Elbows + 20 Second Side Plank Left+ 20 Second Side Plank Right + 20 Second Plank from ElbowsStation 3 – 20/15 Calories Assault Bike

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets