Friday 10.7.2016

*Reminder: Our 5th Annual Columbus Day 5k is this Monday! Check out the details on Facebook, and come run with us!

"FITNESS"

Three sets of:Barbell Push Press x 8 repsRest 30 secondsSingle Leg Deadlift x 8 reps/legRest 30 secondsTurkish Get Up x 2 reps/armRest 30 secondsSide Plank x 20 seconds/sideRest 30 secondsB. For time:Run 400 Metersthen...Five rounds of:9 Dumbbell Push Presses15 Kettlebell Swingsthen...Run 400 Meters

"PERFORMANCE"

A. Four sets of:Push Press x 4-6 reps @11X1 (pause in the front rack for 1-second between each rep; no rebounding here)Rest 90 secondsSingle Leg Deadlift x 4-6 reps/side @ 2011Rest 90 secondsB. For time:Run 400 Metersthen...Five rounds of:6 Ground to Overhead (155/105 lb)12 Pull-upsthen...Run 400 Meters

"COMPETITION"

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

"ENDURANCE"

1 Mile Assault Bike50ft KB Front Rack Carry (Left Arm)50ft KB Front Rack Carry (Right Arm)10 Supinated Ring Rows w/ pause at chest250 Meter Ski100 Meter Farmer's Walkx 45 Minutes