Wednesday 3.21.2018

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:12/9 Calorie Assault Bike12 Hang Power Cleans (115/75 lb) or 12 Russian Kettlebell SwingsRest 4 minutes, then…B. Complete as many rounds and reps as possible in 6 minutes of:15/12 Calorie Row12 Pistols or 20 Jumping LungesRest 4 minutes, then…C. Complete as many rounds and reps as possible in 6 minutes of:9 Toes to Bar12 Wall Balls30 Double Unders**Your goal for all of these pieces is to maintain a steady pace throughout -- work on breathing and transitioning smoothly between each movement.

"COMPETITION"

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

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR