Monday 4.4.2016

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – 2 Weighted Pull-Ups + 3-4 Strict Pronated + 5-7 Supinated-Grip Pull-Ups(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-7 Band Assisted Strict Pull-Ups)Station 2 – Bench Press x 8 reps @ 20X1B. For time:50 Calorie Row40 Wall Balls30 Toes to Bar20 Burpees

“COMPETITION”

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

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx4Rest 3 minutesx4