Wednesday 12.30.2015

*New Year's Schedule:Thursday, December 31st: 5:30 and 6:30pm are CANCELLEDFriday, January 1st: CLOSED

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 45 secondsRussian Step Ups x 8-10 reps each legRest 45 secondsWall Climbs x 2-3 repsRest 45 secondsB. Every 4 minutes, for 20 minutes (5 sets) for times:20/15 Calories Assault Bike15 Dumbbell Push Presses10 Pull-ups

"PERFORMANCE"

A. Five sets of:Deadlift x 3 repsRest 2-3 minutesBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. Every 4 minutes, for 20 minutes (5 sets) for times:20/15 Calories Assault Bike15 Dumbbell Push Presses (45/30#)10 Pull-ups

"COMPETITION"

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

"ENDURANCE"

10 Rounds for Max Calories:2 Minute Assault Bike1 Minute Rest