Tuesday 8.29.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – 2 Weighted Pull-Ups + 3-4 Strict Pronated Pull-ups + 5-7 Supinated-Grip Pull-Ups(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-7 Band Assisted Strict Pull-Ups)Station 2 – Bench Press x 8 reps @ 20X1B. For time:Run 400 Meters20 Toes to Bar30 Wall Balls (20/14 lb)Run 800 Meters30 Wall Balls (20/14 lb)20 Toes to BarRun 400 MetersTime cap: 20 minutes

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output