Monday 7.2.2018

*Holiday Week Schedule:Tuesday, 7/3- AM Classes Only; OG from Noon-3:00pmWednesday 7/4 - OG at 8am OnlySaturday, 7/7 - One Class Only (9:30am)

"FITNESS"

A. Every 90 seconds, for 24 minutes (4 sets of each):Station 1 – Back Squat x 5 reps*Station 2 – Bat Wings x 6 reps @ 1215(hold KBs/DBs in the top position for 5 full second each rep)Station 3 – Single Leg Hip Bridge x 6-8 reps each side @2011Station 4 – Hollow Hold or Rock x 30-40 seconds*Goal is to establish today's 5-RM Back Squat. If you complete all 4 sets, and feel that you can continue adding weight, complete one more set of Back Squats to find your 5-RM.B. Three sets for max reps/cals:60 Seconds of Toes to Bar60 Seconds of Burpee Box Jump Overs60 Seconds of Rowing (for calories)Rest 60 seconds

"PERFORMANCE"

A. Take 20-25 minutes to establish today’s 1-RM Back SquatB. Three sets for max reps/cals:60 Seconds of Toes to Bar60 Seconds of Burpee Box Jump Overs (24/20")60 Seconds of Rowing (for calories)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:100 Double Unders (or 200 Singles)750 Meter Ski1,000 Meter Row3 Mile Air Bike