Thursday 12.28.2017

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Sandbag Hold at Chest x 40-60 secondsStation 3 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps OR Strict Supinated-Grip Pull-Ups x 5-7 repsStation 4 – Side Plank x 30-40 seconds each sideB. Every 6 minutes, for 18 minutes (3 sets), complete:9 Burpees12 Box Jump Overs (24/20")300/250 Meter Row12 Box Jump Overs9 Burpees

"COMPETITION"

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

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets