Wednesday 7.12.2016

"FITNESS" & "PERFORMANCE"

A. Every miinute, on the minute, for 16 minutes (4 sets of each):Minute 1: Strict Pull-ups x 3-5 reps @21X1 (add weight if possible)Minute 2: Broad Jumps x 3 reps (max distance)Minute 3: 100 Meter Sprint (Run or Row)Minute 4: RestB. In teams of three, rotating every 30 seconds, Assault Bike for as many calories as possible in 12 minutes, in the following fashion:Partner 1: BikePartner 2: Plank HoldPartner 3: Rest

"COMPETITION"

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

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute Bike1 Minute Jump Rope1 Minute Farmer's Walk1 Minute Restx 5-7 rounds