Tuesday 1.23.2018

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Dumbbell Alternating Reverse Lunges x 20 reps (10 each leg)Station 2 – Arch to Hollow Rolls x 10-20 reps(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)Station 3 – Supine Ring Rows x 10-12 reps @ 2111(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)B. Complete as many rounds and reps as possible in 5 minutes of:10 Burpees10 Box Jumps (24/20" -- step down)Rest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:5 Strict Pull-ups10 Jumping Lunges

"COMPETITION"

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

"ENDURANCE"

5 Minute Ski Erg for Max CaloriesRest 5 minutes4 Minute Ski Erg for Max CaloriesRest 4 minutes3 Minute Ski Erg for Max CaloriesRest 3 minutes2 Minute Ski Erg for Max CaloriesRest 2 minutes1 Minute Ski Erg for Max Calories