Thursday 8.16.2018

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Dumbbell Walking Lunges x 16-20 steps (work as heavy as possible)Strict Pull-Ups x 6-8 repsB. For time:24 Wall Balls (20/14 lb)12 Toes to Bar (or Hanging Knee Tucks)20 Wall Balls10 Toes to Bar16 Wall Balls8 Toes to Bar12 Wall Balls6 Toes to Bar8 Wall Balls4 Toes to BarC. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds.