Thursday 4.12.2018

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front-Racked Alternating Reverse Lunges x 16-20 reps @ 2011
Rest 60 seconds
Nose to Wall Handstand Hold x 40-60 seconds
Rest 60 seconds
Band Pull-Aparts x 15-20 reps @ 2011
Rest 60 seconds

B. Every 6 minutes, for 18 minutes (3 sets):
Run 400 Meters
30 Air Squats
15 Toes to Bar or V-Ups

*Scale the reps or run so that each set is completed in 4 minutes or less.
*Add your times to complete each set to find your total working time.

“COMPETITION”

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

“ENDURANCE”

For time @steady effort:
Ski 1000m
Row 1500m
Bike 2000m
Row 1500m
Ski 1000m

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