Saturday 3.4.2017

"FITNESS" & "PERFORMANCE"

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:10 Calorie Row10 Ring Dips or 15/10 Hand Release Push-upsRest 5 minutes, then...B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:10/7 Calorie Bike10 Ball SlamsC. (Optional) Three sets of:Single Arm Dumbbell Row x 8-12 reps each armRest 30 secondsPlank on Rings x 40-60 secondsRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run