Friday 9.1.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Goblet Bulgarian Split Squat x 6 reps each leg @ 30X1Rest 45 seconds between legs, and 45 before moving onSingle Arm Trap-3 Raise x 8-10 reps each arm @3010Rest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 4 minutes of:8 Chest-to-Bar Pull-ups (or Jumping Chest-to-Bar)8 Thrusters (95/65 lb)Rest 4 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:8 Hand Release Push-ups8 Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output