Tuesday 4.25.2017

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Strict Handstand Push-ups x 10-15 reps (or 3-4 Negative-Only HSPUs w/5-7 second lowering, or 40-60 seconds of a Nose-to-Wall Handstand Hold)Station 2 – Heavy Sandbag or D-Ball Carry at chest x 30-45 secondsStation 3 – Broad Jumps x 5 reps (for max distance)Station 4 – Hollow Hold x 60 secondsB. Five sets for max reps of:30 Seconds of Ball Slams (30/20 lb)30 Seconds of Shuttle Runs (30-ft lengths)30 Seconds of BurpeesRest 90 seconds*Add your reps from each station together to find your score for that round. Your score for the workout is total reps completed across all five rounds.

"COMPETITION"

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

"ENDURANCE"

Running or Rowing work(200m easy, 200m moderate, 200m hard, 100m sprint, 300m walk) x 3 roundsrest 5 minutesx2 sets