“FITNESS” & “PERFORMANCE”
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or L-Seated DB Press)
6 Strict Pull-Ups
12 Russian Kettlebell Swings
15 Calorie Row, Ski, or Bike
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
*Thanks to Invictus for the inspiration on this workout!
You can find today’s workout here: https://frcompetition.wordpress.com/
Seven or Eight sets @ 70-75% effort:
1 Minute Ski Erg
1 Minute Run
1 Minute Air Bike
1 Minute Jump Rope
1 Minute FLR on Hands
Rest 1 Minute