Friday 3.27.2015

*Tonight is our final Friday Night Lights event of 2015.  Whether you've been every week, or never been before, please come to support your fellow Full Rangers as they complete Open Workout 15.5.  They have worked really hard over the last five weeks, and this is will be your last chance to see them throw down!  Friends and family are all welcome!

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Front Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsBuild in load every set…but make each set challenging.B. Three sets for max reps of:60 Seconds of Box Jump Overs (24/20")60 Seconds of Overhead Walking Lunges (45/25 lb. plate)60 Seconds of Rowing (for Calories)60 Seconds of Rest

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Every 6 minutes, for 42 minutes (7 sets):Run 400 MetersRow 400 Meters