Thursday 8.17.2017

Did you catch our 5-Year Anniversary interview with Adam & Alecia? Check it out below:

"FITNESS" & "PERFORMANCE"

A. Four sets of:Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111Rest 60-90 secondsL-Sit x 30-40 seconds (accumulated)Rest 60-90 secondsB. Against a 3-minute running clock, complete:400 Meter RunWall Balls x Max RepsRest 3 minutes between sets, and complete a total of three sets for max reps of Wall Balls.

"COMPETITION"

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

"ENDURANCE"

Run 400 Meters @moderate (10-12 seconds slower than your best mile split)Rest 1 minutex 4Rest 4 minutesx 3