Thursday 3.22.2018

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Arch to Hollow Rolls x 8-12 reps(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)Station 2 – Supine Ring Rows x 10-12 reps @ 2111(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)Station 3 – Handstand Walk x 30-50 feet(OR 45-60 second Nose-to-Wall Handstand Hold)B. Five sets for max reps:30 Seconds of Ball Slams (30/20 lb)30 Seconds of Push-ups30 Seconds of Box Jump Overs (24/20")Rest 90 seconds

"COMPETITION"

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

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR