Wednesday 12.7.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Turkish Get-Ups x 1-2 reps each arm (work as heavy as possible here)Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111(if these are "easy," try elevating the feet on a box; there is a full 1-second pause with the rings at the chest)Rest 45 secondsB. Complete as many rounds and reps as possible in 3 minutes of:3 Toes to Bar6 Push-ups 9 Kettlebell SwingsRest 60 seconds, then...C. Complete as many rounds and reps as possible in 3 minutes of:10 Wall Balls20 Double Unders (or singles)30ft Heavy Sandbag CarryRest 60 seconds, then...D. Assault Bike for as many Calories as possible in 3 minutes.Rest 60 seconds, then...Repeat Parts B-D for a second round through. This portion will take 24 minutes total to complete.

"COMPETITION"

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

"ENDURANCE"

25 Minutes:100ft Sandbag Carry25 Calorie Assault Bike100ft Farmer's Carry25 Calorie Ski