Thursday 1.19.2017

 "FITNESS" & "PERFORMANCE"

A. Four sets of:Dumbbell Walking Lunge x 20 steps (heavy)Rest 60 secondsRing Dip or Stationary Dips x 8-15 reps (advanced athletes can work from the high rings -- starting each set with a Muscle-Up)Rest 60 secondsB. Complete as many rounds and reps as possible in 3 minutes of:7 Calorie Row14 Air SquatsRest 2 minutesC. Complete as many rounds and reps as possible in 3 minutes of:7 Push-ups120ft Shuttle Run (30 ft out and back x 2)Rest 2 minutes…then repeat Parts B and C for a second time through

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets