Friday 6.30.2017

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load every set…but make each set challenging.B. For time:50/40 Calorie Assault Bike40 Alternating Dumbbell Snatches (50/35 lb)30 Burpees

"PERFORMANCE"

A. Take 10-12 minutes to build to 90-95% of your 1-RM Back Squatand then…Every 2 minutes, for 6 minutes (3 sets):Back Squat x 1 rep @85-90% of your 1-RMB. For time:50/40 Calorie Assault Bike40 Alternating Dumbbell Snatches (50/35 lb)30 Burpees

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3