Tuesday 3.21.2017

"FITNESS"

A. Three sets of:Back Squat x 8 reps @20X1Rest 60 secondsStrict Pull-ups x 5-7 reps @ 211 tempoRest 60 secondsDouble-Under Practice x 60 secondsRest 60 secondsB. For time:Run 600 Meters40 Push-Ups20 Toes to BarRun 400 Meters30 Push-ups15 Toes to BarRun 200 Meters20 Push-ups10 Toes to Bar

"PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 55%*Set 2 – 3 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2-3 reps @ 85%*Set 5 – 2-3 reps @ 85%Rest 2 minutes between sets, and complete 5-7 perfect Strict Pull-ups @2111 tempo during each rest periodB. For time:Run 600 Meters30 Ring Dips20 Toes to BarRun 400 Meters20 Ring Dips15 Toes to BarRun 200 Meters10 Ring Dips10 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets