Tuesday 7.31.2018

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 10 Box Jumps + 10 Chest-to-Bar Pull-ups (or 5 Strict Pull-ups)Station 2 – 200/150 Meter Ski (or Row, if not enough Ski Ergs)Station 3 – 12 Wall Balls + 12 V-UpsStation 4 – 200 Meter RunFor each station, pick a distance or scaling option that will force you to work hard for 45-60 seconds.

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets