Thursday 4.6.2017

*Our "Post-Open Shindig" at Trinity Brewhouse is this Saturday at 4pm.  Join us for some drinks, fun, and the presentation of our yearly Open Superlative Awards!**If you missed a day of this week's testing, and you'd like to make it up today, please speak with your coach before class.

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Barbell Strict Press x 5-6 reps @21X1Rest 45 secondsDumbbell Romanian Deadlift x 6-8 reps @3011Rest 45 secondsFeet-Elevated Ring Rows x 8-10 reps @2111Rest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets):3 Heavy Sandbag or Medball Over the Shoulder6 Burpees9/6 Calorie Assault Bike Sprint*Record time to complete each set, as well as load used for Sandbag. Goal is to go all out on every set; walk around to catch your breath between efforts.

"COMPETITION"

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

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes