Wednesday 5.4.2016

"FITNESS" & "PERFORMANCE"

A. Assault Bike 90 seconds for max CaloriesRest 45 seconds, then...B. Complete as many rounds and reps as possible in 90 seconds of:5 Push Presses (95/65 lb)5 BurpeesRest 45 seconds, then...C. Complete as many reps as possible in 90 seconds of:Double UndersRest 45 seconds, then...D. Complete as many rounds and reps as possible in 90 seconds of:5 Ball Slams5 Box Step Overs w/ Slam BallRest 45 seconds, then...Repeat Parts A-D until you’ve gone through the circuit three times for max cals and reps completed at each station (record Parts B and D in reps, with each full round being 10 reps).

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):300 Meter Run400 Meter Ski (or Row)