Friday 2.14.2020

**Upcoming Events at Full Range:**• Saturday, February 28th - BOWL-O-RAMA Social• Saturday, March 14th - Kipping Clinic w/ Coach ACM• Saturday, April 4th - In-House Partner Competition• Sunday, April 26th & Sunday, May 3rd - Weightlifting Clinic w/Providence Barbell ClubDetails for all of these events can be found in our private Facebook Group.  Not in the group yet? Search "Full Range Fitness" to request access, and get connected!

"FITNESS"

A. Three rounds for time of:21 Wall Balls18 Sit-ups15 Russian Kettlebell Swings (choose a KB that will make these very tough)12 Alternating Goblet Reverse Lunges (same as above)9 Pull-upsTime cap: 15 minutesRest until relatively recovered, then...B. Two sets of:Single Leg Posted Deadlift x 12-15 reps each leg @ 3011Rest 45 secondsSide Plank x 40-60 seconds each sideRest 45 seconds

"PERFORMANCE"

A. For time:27 Wall Balls (20/14 lb)18 Toes to Bar9 Power Cleans (185/133 lb)21 Wall Balls14 Toes to Bar7 Power Cleans15 Wall Balls10 Toes to Bar5 Power Cleans9 Wall Balls6 Toes to Bar3 Power CleansTime Cap: 15 minutesRest until relatively recovered, then...B. Two sets of:Single Leg Posted Deadlift x 12-15 reps each leg @ 3011Rest 45 secondsSide Plank x 40-60 seconds each sideRest 45 seconds

"AEROBIC CAPACITY"

30 Second Bike, Ski, or Row @80-90%Rest 30 secondsx 30 minutes**take an additional 3-4 minutes of rest every 8-10 rounds**your goal is to go the exact same distance on every work interval; these are not "sprints!"