Wednesday 3.2.2016

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time (10-12 minutes):Turkish Get Ups x 2 reps each armToes to Bar x 6-12 reps (work on rhythm and timing here)Double Unders x 40-50 reps (or 40-60 seconds of practice)B. Three sets of:Back Squat x 5 reps @75-85% of 1-RMRest 2 minutes*If you do not have an an accurate 1-RM, then use 2-3 warmup sets to find a decently-heavy working weight for all 3 setsC. Complete as many rounds and reps as possible in 6 minutes of:20 Wall Balls15 Box Jumps10 Burpees

"COMPETITION"

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

"ENDURANCE"

2 Minute Row, Run, or Bike @ tough paceRest 1 minutex 8 sets