Saturday 2.25.2017

"FITNESS" & "PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 50%*Set 2 – 3 reps @ 60%*Set 3 – 3 reps @ 70%*Set 4 – 2-3 reps @ 80%*Set 5 – 2-3 reps @ 80%Rest 2 minutes between setsB. Every minute, on the minute, for 20 minutes:Minute 1 – Rope Climbs x 1-2 reps or Supinated Grip Ring Rows x 10 repsMinute 2 – Dual KB Front Rack Walking Lunge x 12-16 stepsMinute 3 – Hollow Hold/Rock x 20-30 secondsMinute 4 – 200 Meter Run @ high effortMinute 5 – Rest

"COMPETITION"

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

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets