Tuesday 2.21.2017

"FITNESS"

A. Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsRest 2 minutes between setsBuild in load every set.B. Three rounds for time of:20/15 Calorie Bike, Ski, or Row*20 Alternating Reverse Lunges with a Kettlebell in Goblet Hold20 V-Ups*You choose the implement, or use a different one for each round. Men complete 20 Calories per round, ladies complete 15.

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Sets 6-8 – 1 rep @90+%Rest 2 minutes between sets under 90%, and 3 minutes for attempts over that.Goal is to build to today's new 1-RM, if it's thereB. For time:50 Wall Balls (20/14 lbs)25 Toes to Bar40 Wall Balls20 Toes to Bar30 Wall Balls15 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets