Tuesday 10.31.2017

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Roll to Candlestick x 10 repsStation 2 – Nose-to-Wall Handstand Hold x 30-45 secondsStation 3 – Waiter's Squats x 6 reps/sideStation 4 – Strict Pull-ups x 6-8 reps @2111 (accumulated)B. Four sets for max reps/cals of:30 Seconds of Box Jump-OversRest 30 seconds30 Seconds of Assault BikeRest 30 seconds30 Seconds of Toes to BarRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Strict Handstand Push-Ups x 6-12 reps or 5-second Eccentric Descent Handstand Push-Ups x 3-5 repsStation 3 – Waiter's Squats x 6 reps each sideStation 4 – Bar Muscle-Ups x 3-5 repsB. Four sets for max reps/cals of:30 Seconds of Box Jump-OversRest 30 seconds30 Seconds of Assault BikeRest 30 seconds30 Seconds of Toes to BarRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run