Wednesday 6.29.2016

"FITNESS"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters12 Goblet Squats12 Pull-ups (scale is Jumping Chest-to-Bar Pull-ups)12 Kettlebell SwingsB. Three sets of:Side-lying DB External Rotations x 8 reps/arm @3010Rest 60 secondsHollow Hold x 10.10.10Rest 60 seconds

"PERFORMANCE"

A. Every 6 minutes, for 30 minutes (5 sets):Run 400 Meters12 Overhead Squats (115/75 lb)12 Chest-to-Bar Pull-Ups (or 3-4 Muscle-Ups)12 Box Jump-Overs (24″/20″)B. Three sets of:Side-lying DB External Rotations x 8 reps/arm @3010Rest 60 secondsHollow to Arch Rolls x 3-5 each directionRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

200 Meter Run w/Medball or Sandbag200 Meter Run @moderate pace (no object)50 Meter Sprint50 Meter Recovery Walkx 8 sets