Friday 7.7.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Front Squat x 6-8 reps (look to work at 65-70% of 1-RM)Station 2 – 4-8 Ring Muscle-Ups(OR Low Ring Muscle Up Progressions, OR 8-10 Supine Ring Rows + 8-10 Push-ups)Station 3 – 30-45 Second Side Plank each sideB. Three sets for max reps of:60 Seconds of Strict Pull-ups60 Seconds of Goblet Walking Lunges60 Seconds of BurpeesRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets