Tuesday 7.19.2016

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 60 secondsFarmer's Carry x 200 Feet (as heavy as possible)Rest 60 secondsSingle Leg Hip Bridge x 6-8 reps each leg @ 3011Rest 60 secondsB. Against a 60-second running clock, complete:8 Ball Slams8 Lateral Hops Over Slam BallRow for Max Meters in remaining timeRest 2 minutes between sets, and complete a total of 5 setsC. Four sets of:20 Seconds of Hollow Hold10 Seconds of Rest20 Seconds of Reverse Snow Angels (no weigh; slow and controlled)10 Seconds of Rest

"PERFORMANCE"

A. Five sets of:Push Press x 3 repsRest 2-3 minutes between sets:B. Against a 60-second running clock, complete:8 Ball Slams8 Lateral Hops Over Slam BallRow for Max Meters in remaining timeRest 2 minutes between sets, and complete a total of 5 setsC. Four sets of:20 Seconds of Hollow Hold10 Seconds of Rest20 Seconds of Reverse Snow Angels (no weigh; slow and controlled)10 Seconds of Rest

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders