Thursday 12.8.2016

*Reminders: Our Hanstand Push-up/Inversion Clinic is this Saturday, Dec. 10th, at 11am.  All levels are welcome! ALSO, Will from Stronger Faster Healthier (SFH) will be at the Range this coming Monday, Dec. 12th, for all of our PM classes, with product samples and info on all of their supplements.  Check out both events on our Facebook page!

"FITNESS" & "PERFORMANCE"

A. Five sets of:Back Squat*Set 1 – 8 reps*Set 2 – 6 reps*Set 3 – 6 reps*Set 4 – 4 reps*Set 5 – 4 repsRest 2 minutes between sets. Build in load every set.B. For time:Run 300 Meters30 Walking Lunges with KBs or DBs (RX: 24/16kg each hand)15 BurpeesRun 300 Meters15 Burpees30 Walking Lunges with KBs or DBsRun 300 Meters

"COMPETITION"

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

"ENDURANCE"

1K Row @85%Rest time = work timex 5-6 sets