Hey Folks!
Friday Friday, gotta get down on Friday. Hope you’ve been having an awesome week – We’re supposed to get a little rain Friday, so it’ll be a good day to suffer inside through either Fran and/or 300FY.
I’d post the original video of this song, but I want you guys to like me still… (at least a little)
[av_video src=’https://www.youtube.com/watch?v=9mHDAYutrC0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-36lp6m’]
Coaches Notes:
My suggestion, if you aren’t feeling up to doing Fran on your own, is to partner up for it! Do the normal 21-15-9 workout, but split it up with a partner and see just how fast you can complete Fran. Free pink drink sample to any pair that can get it done in less than 2 minutes. Then once you’ve recovered, you can each hop on a bike and try to get 200 Cals in before 10 minutes is up!
Benchmark – Fran:
21-15-9 For time of:
Thrusters (96/65)
Pull-ups
Benchmark – 300FY (AKA 10 Minute Bike test)
10 Minutes on the Assault bike (previously the Airdyne). goal is 200 (previously 300 on the Airdyne), which will not be easy.
Comments are closed