Friday 4.6.2018

"FITNESS"

A. Three sets of:Front Squat or Goblet Squat x 8-10 reps @3011Rest 60 secondsTall Box Jump x 4-6 repsRest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsB. Complete as many reps as possible in 10 minutes of:60 Seconds of Wall Balls (Partner A)60 Seconds of Wall Balls (Partner B)If you don’t have a partner, you’ll simply work for 60 seconds, then rest for 60 seconds, for 5 sets.

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Power CleanB. In teams of two, with only one partner working at a time, complete 3 rounds each for time of:50 Wall Balls (20/14 lbs)*Note your times for each set individually, as well as when you had to break up your sets (if you had to).ORMake up yesterday's 2k Row test, if you took the day off.

"COMPETITION"

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

"ENDURANCE"

30 Second Bike or Run @easy30 Second Bike or Run @moderate30 Second Bike or Run @fast30 Second Rest Walkx 5 roundsRest 3 minutesx 2