Tuesday 7.18.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Front-Racked Reverse Lunges x 6 reps each leg @2011Rest 30 seconds between legs, and 30 seconds before moving on to...Ring Push-ups x Max Reps @1111Rest 90 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jumps or Step-Ups (24/20")7 Burpees7 Kettlebell Swings (24/16 kg)

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups