Saturday 8.4.2018

"FITNESS" & "PERFORMANCE"

In teams of three, with only one partner working at a time, complete the following as quickly as possible1200 Meter Relay Run or Row120 Double-Unders (sub is 2:1 singles)90 Power Cleans (115/75 lbs) or Kettlebell Swings60 Box Step-Overs with Dumbbells (50/35 lb DBs)1200 Meter Relay Run or Row120 Double-Unders90 Power Cleans or Kettlebell Swings60 Box Step-Overs with Dumbbells1200 Meter Relay Run or Row

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets