Friday 4.22.2016

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @ 30X1Rest 45 secondsStrict Pull-ups or Strict Chest-to-Bar Pull-ups x 5-7 repsRest 45 secondsSide Planks x 20-30 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:8 Dumbbell Plank Rows12 Alternating Reverse Lunges w/DBs150 Meter Run

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ 90%*Set 8 – 2 reps @ 85%B. Complete as many rounds and reps as possible in 8 minutes of:4 Bar Muscle Ups or 8 Strict Chest-to-Bar Pull-ups12 Front-Racked Reverse Lunges (135/95 lb.)40 Double Unders

“COMPETITION”

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

"ENDURANCE"

200 Meter Run @ 90%Rest Walk 50 metersx4Rest 2 minutesx4