Saturday 4.9.2016

"FITNESS" & "PERFORMANCE"

Five sets for max reps of:60 seconds of Rowing (for calories)60 seconds of Hand-Relase Push-ups60 seconds of Box Jump Overs or Step-Overs (24″/20″)Rest 60 secondsTackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

“COMPETITION”

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

"ENDURANCE"

60 Second Run @ 80%Rest 30 seconds30 Second Run @ 90%Rest 30 seconds15 Second Run @ Max EffortRest 3 minutesx 5 rounds*Can also be performed on Rower, Ski Erg, or Assault Bike