“FITNESS” & “PERFORMANCE”
A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Single Leg Romanian Deadlift x 6 reps each side @3011
Station 2 – Wall Climbs x 3-5 reps
Station 3 – Double Unders x Max Reps in 45 seconds
B. For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Air Squats
2 Minutes of Rowing (for Calories)
“COMPETITION”
You can find today’s workout here: https://frcompetition.wordpress.com/
“ENDURANCE”
1 Minute Ski @75-80%
Rest 30 seconds
1 Minute Row @80-85%
Rest 30 seconds
1 Minute Run @85-90%
Rest 2 minutes
x 5
