Thursday 6.14.2018

 

“FITNESS” & “PERFORMANCE”

Every 4 minutes, for 32 minutes (8 sets):
18/12 Calorie Assault Bike
12 Kettlebell Swings (32/24 kg)
6 Burpees

Record times to complete each set; Goal is consistency across all 8 rounds.

“COMPETITION”

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

“ENDURANCE”

*Courtesy of Chris Hinshaw:
2 sets:
.
60sec at easy pace w/ 1min easy (or walk) pace
.
60sec at easy/moderate pace w/ 1min easy (or walk) pace
.
60sec at moderate pace w/ 1min easy (or walk) pace
.
60sec at moderate/fast pace w/ 1min easy (or walk) pace
.
Rest: 1min
.
15sec at fast pace w/ 1min easy (or walk) pace
.
15sec at faster pace w/ 1min easy (or walk) pace
.
15sec at fastest pace w/ 1min easy (or walk) pace
.
15sec at max effort pace w/ 1min easy (or walk)
pace
.
Rest: 2min b/t sets
.
Total Bike or Run: 26min
.
Total Workout: 30min

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