Thursday 9.1.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Overhead Squat x 5-6 repsMinute 2 – Single Leg Hip Bridge x 5-6 reps each legMinute 3 – Plank from Elbows x 45 secondsMinute 4 – Tall Box Jumps x 3-5 reps (challenge yourself here...safely)B. Complete as many rounds and reps as possible in 7 minutes of:7 Toes to Bar14 Wall Balls21 Double Unders (or 14 lateral hops over paralette)

"COMPETITION"

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

"ENDURANCE"

10 Minute Ski @70%10 Minute Assault Bike @80%10 Minute Row @90%