Thursday 5.11.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Rope Climbs x 2-3 reps or Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0Station 2 – Strict Ring Dips or Bench Dips x 8-12 reps @2011Station 3 – Pistols or Pistol Progressions x 12-16 reps (total)B. Three sets for max reps/calories:60 seconds of Assault Bike (for Calories)Rest 60 seconds60 seconds of Toes to BarRest 60 seconds60 seconds of Burpee Box Jump-Overs (24″/20″)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Run 2 minutes easyRun 1 minute moderateRun 30 seconds hardWalk 60 secondsx  5 sets