Wednesday 5.11.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Turkish Get Ups x 1-2 reps each armRest 90 seconds between setsBuild in load to your heaviest 1-2 reps possible with each armB. Three sets for max calories/reps of:60 seconds of Assault Bike for CaloriesRest 60 seconds60 seconds of Strict Pull-Ups (use a band if necessary, or perform Chin Over Bar holds)Rest 60 seconds60 seconds of Rowing for CaloriesRest 60 seconds60 seconds of Burpee Box Jump-Overs (24″/20″)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Run 200 Meters @90%Rest Walk 50 Metersx 10-12