Friday 7.13.2018

"FITNESS"

A. Three sets of:Overhead Squat x 5-6 reps @ 32X1Rest 45 secondsSupine Med Ball Hamstring Curls x 8-12 repsRest 45 secondsStrict Toes to Bar or Hanging Knee Raises x 6-10 reps @3110Rest 45 secondsB. For time:Run 400 Meters30 Alternating Dumbbell Snatches30 Goblet Squats w/ DumbbellRun 400 Meters

"PERFORMANCE"

A. Five sets of:Overhead Squats x 3 repsRest 2 minutesBuild in load to something decently heavy for the day.B. For time:Run 400 Meters20 Hang Squat Snatches (135/95 lbs)Run 400 Meters*Advanced can scale this up to 155/105 lb -- but the Snatch portion cannot take more than 5 minutes to complete.

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets