Wednesday 7.25.2018

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets) of:Front Squat x 8 reps @60-70% of 1-RM*If you do not know your 1-RM Front Squat, use approximately 70-80% of your 5-RM, or base it off feel to make all of your sets challenging to complete.*Use your rest periods to mobilize problem areasB. Every 3 minutes, for 24 minutes (8 sets):Row 150/120 Meters15 Air Squats30 Double Unders (or 40-60 Singles)*The goal in this workout is to maintain the same (or close to the same) time to complete every set. Pace yourself accordingly. If your first sets take longer than 2 minutes, scale the reps back in order to give yourself close to a minute of rest each round.

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets