Thursday 7.19.2018

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Kettlebell Front-Racked* Box Step Ups x 8-10 reps Left LegMinute 2 – Kipping Pull-ups x 3-5 reps w/ a 3-second Chin-Over-Bar hold at the top of each rep (keep feet together, toes pointed, out in front) -OR- Chin-Over-Bar Hold x 20-30 seconds (same cues as before)Minute 3 – Kettlebell Front Racked Box Step Ups x 8-10 reps Right LegMinute 4 – Hollow Hold x 30-40 seconds*Can hold 1 KB in a Goblet hold or 2 KBs in a Front Rack here.B. Against a 3-minute running clock:Run 400 MetersWall Balls x Max RepsRest 3 minutes, and complete a total of 4 sets for max reps of Wall Balls.

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets