Thursday 6.23.2016

"FITNESS"

A. Three sets (12 minutes) of:Mixed Grip Strict Pull-ups x 5-7 repsNose-to-Wall Handstand Hold x 30-45 secondsRussian Twist w/plate x 16-20 repsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Row 200/150 MetersMinute 2 – 8-10 Ring or Bench DipsMinute 3 – 10 Dumbbell Front SquatsMinute 4 – 2 Turkish Get Ups (1 each arm)

"PERFORMANCE"

A. Three sets (12 minutes) of:Rope Climbs x 2 repsHandstand Walk x 30-50 feetRussian Twists w/plate x 16-20 repsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Row 200/150 MetersMinute 2 – 8-10 Ring DipsMinute 3 – 10 Hang Power Cleans (115/75 lb)Minute 4 – 2 Turkish Get Ups (1 each arm)

"COMPETITION"

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

"ENDURANCE"

Every 12 minutes, for 48 minutes (4 sets):Run 1600 meters @80% effort