Tuesday 12.5.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bulgarian Split Squat x 6 reps each leg @3011Rest 60 secondsStrict Pull-ups x Max Reps* @2110 tempoOR2-3 Strict Pull-ups + 4-6 Chest-to-Bar Pull-ups + 6-8 Kipping Pull-upsRest 60 seconds*If you are using a band for assistance on these, use something that allows you to achieve 4-8 tough reps each set.B. Complete as many rounds and reps as possible in 5 minutes of:10 Toes to Bar10 Wall Balls (20/14 lbs)Rest 3 minutes, and then . . .C. Complete as many rounds and reps as possible in 5 minutes of:10 V-Ups25 Double Unders

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.