Saturday 1.20.2018

"FITNESS" & "PERFORMANCE"

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:50 Air Squats40 Kettlebell Swings30 Shoulder to Overhead (95/65 lbs)20 Burpees10 Strict Pull-UpsPartner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

"COMPETITION"

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

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1