Saturday 2.3.2018

"FITNESS" & "PERFORMANCE"

Complete as many rounds and reps as possible in 4 minutes of:8 Calorie Row8 BurpeesRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:8 Goblet Squats8 Pull-ups or Ring RowsRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:8 Push-ups (or Ring Dips)8 Alternating Dumbbell SnatchesRest exactly 4 minutes, and then . . .Complete as many rounds and reps as possible in 4 minutes of:8 Ball Slams8 Box Jumps (30/24" -- step down)

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)