Tuesday 9.13.2016

"FITNESS"

A. Every 6 minutes, for 30 minutes (5 sets):Row 250/200 MetersRun 200 Meters18 Hand-Release Push-ups15 Abmat Sit-ups*Record times for each set; goal is same or similar times for allB. Three sets of:Supine Ring Rows x 10-12 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 40-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets):Row 250 MetersRun 200 Meters12 Ring Dips10 Toes to Bar30 Double Unders*Record times for each set; goal is same or similar times for allB. Three sets of:Supine Ring Rows x 10-12 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 40-60 secondsRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @3-5 seconds faster than your best mile paceRest 60 secondsx 3Rest 3 minutesx 3 sets (a total of 9 intervals)