Wednesday 12.16.2015

"FITNESS"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – Assault Bike 12/8 CalsMinute 2 – 4-6 Strict Pull-ups (add weight if these are easy)Minute 3 – 12-15 Wall BallsMinute 4 – 45 Second Plank HoldMinute 5 – 6-8 Burpee Box Jump Overs

"PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – Assault Bike 12/8 CalsMinute 2 – 2/1 Rope ClimbsMinute 3 – 15 Wall BallsMinute 4 – 45 Second Plank HoldMinute 5 – 8 Burpee Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 300 MetersSki 300 MetersGoal is same time for every set