Wednesday 8.31.2016

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Muscle-Ups x 3-8 reps(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)Station 2 – Arch to Hollow Rolls x 10-20 reps(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)Station 3 – Supine Ring Rows x 10-12 reps @ 2111(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)B. Against a 2-minute running clock, complete:Row 300/250 MetersPush-Ups x Max RepsRest 2 minutes between sets, and complete a total of four sets for max reps

"COMPETITION"

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

"ENDURANCE"

200m Run @ 90%Walk 50m100m Run @ 95%Walk 200mx 10 sets