Wednesday 7.26.2017

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Barbell Strict Press x 5-6 repsRest 2-3 minutes between sets, and use this time to mobilize/prepare for Part B.B. In teams of three, with partners alternating whole rounds, complete as many rounds and reps as possible in 12 minutes of:3 Ground to Overhead (135/95 lb) or Dumbbell Ground to Overhead6 BurpeesC. (Accessory Work) Three sets of:Banded Face Pulls x 8-12 repsRest as neededSide Planks x 30-40 seconds/sideRest as needed

"COMPETITION"

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

"ENDURANCE"

30 minute run @conversational pace*Minutes 0-5: Warm-up*Minutes 5-25: Perform a 10 second sprint at the top of each minute, until you've performed a total of 20 sprints*Minutes 25-30: Cooldown