Monday 4.25.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 9 minutes (3 sets):Station 1: KB/DB Waiter's Walk x 75-100 feet each armStation 2: Alternating Lateral Lunges x 12-16 repsStation 3: Hollow Holds/Rocks x 30-40 secondsB. Five sets of:Push Press x 3 repsRest as neededBuild to today’s heaviest triple (This portion should take no more than 15 minutes).C. Complete as many rounds and reps as possible in 7 minutes of:7 Burpee Box Jump-Overs (24/20")7 Push Presses (135/95 lb, or 60-70% of Part B)7 Chest-to-Bar Pull-ups or Jumping Chest-to-Bar Pull-ups

“COMPETITION”

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)