Tuesday 12.26.2017

**Todays Classes are 9am, 4:30pm, and 5:30pm!

"FITNESS"

A. Four sets of:Strict Shoulder Press x 3-5 reps @2111Rest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsFlutter Kicks x 20-30 secondsRest 45 secondsB. For max calories:3 Minutes of Assault BikeRest 4 minutes until the running clock reaches 7:00, and then…C. Complete as many rounds and reps as possible in 8 minutes of:5 Strict Pull-ups10 Push-Ups

"PERFORMANCE"

A. Take 15-20 minutes to establish a 1-RM Strict Shoulder Press, and a 1-RM Weighted Strict Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.If you are comfortable doing so, note your Bodyweight along with your raw score for the Weighted Pull-up. Compare your results to 7.17.2017B. For max calories:3 Minutes of Assault BikeRest 4 minutes until the running clock reaches 7:00, and then…C. Complete as many rounds and reps as possible in 8 minutes of:5 Strict Pull-Ups10 Push-Ups

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Row CalsSki CalsBike Cals