Thursday 12.3.2015

*Reminder: The Full Range Holiday Party is this Saturday, December 5th, at 7:30pm.  We will be raffling off items to benefit Amos House in Providence, so bring cash or check if you want a chance to win awesome prizes, while helping your community!

"FITNESS"

A. Three sets of:Seated Strict Press x 6-8 reps @21X1Rest 45-60 secondsBarbell Bent Over Rows x 8-10 repsRest 45-60 secondsSingle Leg Hip Bridge x 10-12 reps each leg @3011Rest 45-60 secondsBanded Pull-Aparts x 12-15 reps @2011Rest 45-60 secondsB. Complete as many rounds and reps a possible in 10 minutes of:5 Dumbbell Man-Makers10 Box Jump Overs

"PERFORMANCE"

A. Four sets of:Seated Strict Press x 4-6 reps @21X1Rest 60 secondsAlternating Pistols x 8-12 repsRest 60 seconds*If you don't have pistols yet, work progressions; if these are easy, add a KB or DB.B. Complete as many rounds and reps a possible in 10 minutes of:5 Handstand Push-ups10 Pull-ups10 Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute