Friday 7.21.2017

"FITNESS"

A. Four sets of:Back Squat x 6 reps @3011Rest 45 secondsStrict Pull-ups x 6-8 reps @2111Rest 45 secondsReverse Snow Angels x 8-10 reps (slow and controlled, face down on a bench; hold 2.5 pound plates in each hand)Rest 45 secondsB.Complete as many rounds and reps as possible in 8 minutes of:4 Renegade Rows16 Walking Lunges with DBsRenegade Row = Push-Up, Row Left, Push-Up, Row Right

"PERFORMANCE"

A. Take 15 minutes to build to today's 2-RM Overhead SquatB. Complete as many rounds and reps as possible in 8 minutes of:4 Bar Muscle Ups or 6/4 Strict Chest-to-Bar Pull-ups8 Back Squats (135/95 lb -- taken from the floor)

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups