Monday 10.31.2016

"FITNESS" & "PERFORMANCE"

"Fall Primal Challenge Baseline Test"A. Take 12-15 minutes to build a 3-RM Back SquatB. One set of:Strict Pull-Ups x Max RepsNote number of reps achieved, and if a band was used for assistance, note color of band used for this test. We will re-test at the end of the 3 weeks with the same equipment.C. For max reps/calories:3 Minutes of Burpee Box Jump Overs (24/20")Rest 60 seconds3 Minutes of Wall Balls (20/14 lb)Rest 60 seconds3 Minutes of Rowing (for calories)Note reps achieved for each element, as well as any scaling that was done.

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run @90%Rest 1:30x 5 sets