Friday 6.24.2016

"FITNESS"

A. Three sets of:Goblet Alternating Reverse Lunges x 8-12 repsRest 30 secondsElbows to High Plank x 8-12 repsRest 30 secondsFollowed by...Four sets of:Back Squat x 3-5 reps @3011Rest 2 minutesB. For time:40 Calorie Row30 Wall Balls20 Box Jump Overs200 Meter Sprint

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Back SquatSuggested Loading Pattern:*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 1 rep @ 101+%OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between setsB. For time:40 Calorie Row30 Wall Balls20 Box Jump Overs100 Double Unders

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets