Thursday 5.4.2017

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (5 sets of each):Minute 1 – 2-3 Wall ClimbsMinute 2 – 4-6 Sandbag or D-Ball Over the ShoulderMinute 3 – 40-50 Double Unders (or 40 seconds of practice)Minute 4 – 150 Foot Farmer's WalkMinute 5 – 200 Meter RunMinute 6 – Rest*Work as heavy as you can on the Sandbag and the Farmer's Walks.  For the Run, push the pace hard, knowing that you have a full minute off after each. Record times for each run.B. Four sets of:20 Seconds Hollow Hold10 Seconds Rest20 Seconds Arch Hold10 Seconds Rest

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets