Friday 12.18.2015

"FITNESS" & "PERFORMANCE"

A. Take 15-20 minutes to build to a 3-RM Back Squat*Use your rest periods to mobilize and warm-up your upper bodyB. Complete as many rounds and reps as possible in 8 minutes of:8 Thrusters (95/65 lb)8 Toes to Bar8 Box Jumps (24/20")C. Three sets of:Hollow Hold/Rock x 30-45 secondsRest 30 secondsSupine Ring Rows x 8-10 reps @2111Rest 30 seconds

"COMPETITION"

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

"ENDURANCE"

For time(s):100 Calorie RowRest 1 minute100 Calorie SkiRest 1 minute100 Calorie Assault Bike