Tuesday 3.31.2015

**Bring a Friend Day is this Saturday (9:30am)!  We look forward to meeting your friends and families!

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Supine Ring Row x 8 reps @ 2111Minute 2 – Tempo Push-Ups x 12 reps @ 1111Minute 3 – V-Ups x 15-20 repsB. For time:Run 800 Meters50 Push Presses30 Burpees

"PERFORMANCE"

A. Five sets for max reps of:30 Seconds of Muscle-UpsRest 30 seconds30 Seconds of Push-Ups(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)Rest 30 seconds30 Seconds of Toes to BarRest 30 secondsB. For time:Run 800 Meters50 Push Presses (95/65)30 Burpees

"COMPETITION"

*For the duration of the Open (and most likely beyond), we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes