Wednesday 11.24.2015
*Thanksgiving Schedule:Wednesday - Regular schedule EXCEPT no 6:30pmThursday - ClosedFriday - 9am Class // 10am Open Gym // 3:30pm Open Gym // 4:30pm Class
"FITNESS"
A. Four sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 45 secondsRussian Kettlebell Swings x 15-20 repsRest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls12 Burpees
"PERFORMANCE"
A. Four sets of:Push Press x 2-4 repsRest 60 secondsPlank from Rings x 60-90 secondsRest 60 secondsB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls12 Burpees
"COMPETITION"
You can find today's workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
Five sets of:2 minute Air Bike @ 70%Rest 60 seconds90 second Air Bike @ 80%Rest 60 seconds1 minute Air Bke @ 90%Rest 60 seconds