Friday 9.29.2017

**There will be no 6:30pm class tonight (Friday), and no classes this Saturday as we host our 3rd Annual Full Range Fall Classic Team Competition! Please come out and support your fellow Full Rangers that are competing, and support our sponsors as well!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm KB or DB Press x 8-10/armRest 60 secondsSandbag Carry x 150-200ftRest 60 secondsHollow Hold/Rock x 30-40 secondsRest 60 secondsB. For time:50/30 Push-Ups400 Meter Run30 Pull-ups (scale is Jumping Pull-ups)400 Meter Run50/30 Push-Ups400 Meter Run30 Pull-ups400 Meter Run

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5