Monday 5.2.2016

*New Group Fundamentals Class starts tonight!  Welcome to our newest members!

"FITNESS"

A. Three sets of:Overhead Walking Lunge x 16-20 steps(use a plate here, or challenge yourself with 2 dumbbells)Rest 60 secondsReverse Snow Angels x 15-20 reps(perform slow and controlled; hold 2.5 lb plates in each hand if possible)Rest 60 secondsHollow Hold/Rock x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 5 minutes of:5 Pull-ups10 Goblet SquatsRest 5 minutesC. Complete as many rounds and reps as possible in 5 minutes of:10 Push-ups10 Box Jumps

"PERFORMANCE"

A. Five sets of:Overhead Squat x 3-4 repsRest 2 minutesB. Complete as many rounds and reps as possible in 5 minutes of:5 Chest-to-Bar Pull-ups10 Alternating Pistols (or Goblet Squats)Rest 5 minutesC. Complete as many rounds and reps as possible in 5 minutes of:5 Ring Dips10 Box Jumps (24/20″)

“COMPETITION”

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):300 Meter Run400 Meter Ski (or Row)