Tuesday 7.11.2017

"FITNESS"

A. Three sets of:Nose-to-Wall Handstand Hold x 40-60 secondsRest 45 secondsStrict Pull-ups x 6-8 reps @2111Rest 45 secondsSeated Dumbbell Strict Press x 8-10 reps @2011Rest 45 secondsB. Five rounds for time of:Run 300 Meters15 Abmat Sit-ups15 Push-ups

"PERFORMANCE"

A. Gymnastics Testing: Take 12 minutes to establish...Strict Handstand Push-ups x Max Unbroken Reps*Strict Pull-ups x Max Unbroken RepsKipping Handstand Push-ups x Max Unbroken RepsKipping Pull-ups x Max Unbroken Reps*If you cannot perform one Strict HSPU, complete a Seated DB Strict Press 6-RM, AFTER you test the Kipping HSPUs*Compare to Tuesday 4.11.2017B. Five rounds for time of:Run 300 Meters10 Toes to Bar20 Push-ups

"COMPETITION"

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

"ENDURANCE"

5 minute easy warm-up run+Run 200 meters @your best mile paceRun 200 meters @easy recovery pacex 10 rounds+5 minute easy cooldown run