Thursday 1.28.2016

"FITNESS" & "PERFORMANCE"

A. Three sets of:Front Racked Walking Lunges x 12-16 stepsRest 60 secondsSupinated Grip Strict Pull-ups x Max Reps (or 3-5 Negative only Pull-ups @51A1)Rest 60 secondsHollow Hold x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 3 minutes of:7 Toes to Bar14 Air SquatsRest 2 minutesC. Complete as many rounds and reps as possible in 3 minutes of:7 Burpees14 Kettlebell Swings (24/16 kg)Rest 2 minutes...then repeat Parts B and C for a second time through

"COMPETITION"

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

"ENDURANCE"

Complete 50, 40, 30, 20, and 10 rep rounds for time of:Cals on Assault BikeCals on RowerHollow Rocks