Thursday 7.27.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Front-Racked Reverse Lunges x 5 reps* each leg @2011Rest 30 seconds between legs, and 30 seconds before moving on to...Rope Climbs x 1-2 reps or Supine Ring Rows x 8-10 reps @2111Rest 90 seconds*Goal is to increase the weights for all sets from Tuesday 7.18.2017.*If Rope Climbs are easy for you, complete 1-2 Legless Rope Climbs here.B. Four rounds for time of:10 Toes to Bar20 Goblet Squats (24/16 kg)40 Double-Unders (or 60 Singles)

"COMPETITION"

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

"ENDURANCE"

30 minute run @conversational pace*Minutes 0-5: Warm-up*Minutes 5-25: Perform a 10 second sprint at the top of each minute, until you've performed a total of 20 sprints*Minutes 25-30: Cooldown