Monday 6.20.2016

*Big welcome to our latest group of Fundamentals graduates! From left: Tom, Nelson, Audrey, and Chris.  Be sure to say hi when you see them in their first classes at Full Range!

"FITNESS" & "PERFORMANCE"

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…Three sets of:Front Squat x 7 reps @85-90% of last week's 5-RM*Rest 2 minutes*If you weren't here for the 5-RM, just aim to make these sets challenging to complete.B. Three sets for max reps:60 Seconds of Strict Pull-ups60 Seconds of Ring (or standard) Push-ups60 Second of Goblet Walking LungesRest 60 secondsC. Four sets of:20 Seconds of Hollow Holds/Rocks10 Seconds of Rest20 Seconds of Arch Hold/Rocks10 Seconds of Rest

"COMPETITION"

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

"ENDURANCE"

Every 12 minutes, for 48 minutes (4 sets):Run 1600 meters @80% effort