Friday 5.25.2018

*Memorial Day Weekend Schedule:

• Friday (5/25): No 6:30pm Class
• Saturday (5/26): One Class Only @9:30am
• Sunday (5/27): No Barbell Basics
• Monday (5/28): Memorial Day MURPH -- Heats starting at 9 and 9:30am

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Back Squat x 3 repsGoal is to establish today's 3-RM Back SquatUse your rest periods to mobilize and prepare for Part BB. Every minute, on the minute, for 10 minutes (5 sets of each):Minute 1 – 4-6 Bar Muscle Ups, Strict Chest-to-Bar Pull-ups, or Strict Chin-Over-Bar Pull-upsMinute 2 – 20 Goblet or Dual Kettlebell Walking LungesScale the reps/movements to make these appropriately challenging.C. Three sets of:Banded Pull Aparts x 10-15 repsRest as neededSide Plank x 30-40 seconds/sideRest as needed

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds