Saturday 2.10.2018

 

“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
9 Toes-to-Bar
12 Alternating Pistols or Goblet Walking Lunges
15 Calorie Row, Ski, or Assault 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!

“COMPETITION”

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

“ENDURANCE”

For times:
Row 1000 Meters
Rest 5 minutes
Row 800 Meters
Rest 4 minutes
Row 600 Meters
Rest 3 minutes
Row 400 Meters
Rest 2 minutes
Row 200 Meters
Rest 1 minute
Row 1000 Meters

*Goal is to increase your pace as the distances get smaller

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