Friday 9.28.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Strict Pull-ups x 4-6 reps or Negative Only Pull-ups x 3-5 reps @51A1 (A= Assist)Station 2 – Rolling Pistol or Roll to Candlestick x 8-10 repsStation 3 – Nose-to-Wall Handstand Hold x 30-40 secondsStation 4 – Hollow Hold x 30-40 secondsB. For time:50/40 Calorie Row50 Kettlebell Swings (32/24kg)50/40 Calorie Assault Bike

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsStation 2 – Rolling Pistol or Roll to Candlestick x 8-10 repsStation 3 – Strict Handstand Push-ups x Max Reps in 45 seconds or Strict HSPU Negatives x 3-5 reps @5-second loweringStation 4 – Hollow Hold x 30-40 secondsB. For time:50/40 Calorie Row50 Kettlebell Swings (32/24kg)50/40 Calorie Assault Bike

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @50%Then…Twenty sets of:Run 100 meters @90%Rest 30 secondsThen…Run 800 Meters @50%