Monday 6.27.2016

*We will be repeating our "Primal Challenge Baseline Test" this Friday, July 1st, so today's Front Squat work is intended to set you up for success on that portion of the test.  If you know you will be here on Friday, AND that Front Squatting twice in one week is not for you, AND you are not taking part in the challenge, consider completing this piece, instead, as Part A for today:Three sets of:Dual KB Front Rack Split Squat (NOT rear-foot elevated) x 8 reps/leg @3011Rest 45 secondsDB Bench Press x 10 reps @2011Rest 45 secondsBand Pull-Aparts x 15 reps @2011Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 seconds

"FITNESS" & "PERFORMANCE"

A. Take 10 minutes to build to a heavy-ish Front Squat (not a 1-RM), and then…Four sets of:Front Squat x 5 reps @90-95% of your 5-RM*Rest 2 minutes*If you weren't here for the 5-RM, just aim to make these sets as heavy as possibleB. For max reps/cals:2 Minutes of Strict Pull-ups (any grip)2 Minutes of Goblet Box Step-ups (alternating)2 Minutes of Dumbbell Renegade Rows (Push-up, Row Left, Push-up, Row Right)2 Minutes of Assault Bike

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets