Thursday 12.22.2016

**Holiday Week Schedule:Thursday: Regular Schedule EXCEPT No Oly Class @5:30pmFriday: No 5:30 or 6:30pmSaturday: 9:30am ONLYSunday: ClosedMonday: Closed

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Leg KB Deadlift x 6 reps each leg @3011Rest 45 secondsSeated Dumbbell Strict Press x 8 repsRest 45 secondsBanded Face Pulls x 10 repsRest 45 secondsL-Sit x 30-40 seconds (accumulated)Rest 45 secondsB. Every 2 minutes, for 10 minutes (5 sets):5 Ball Slams1 Tall Box Jump (or Broad Jump for max distance)7/4 Calorie Assault Bike @ max effortRest 2-3 minutes, then...C. Every 2 minutes, for 10 minutes (5 sets):12/9 Calorie Row @max effort

"COMPETITION"

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

"ENDURANCE"

For time(s):100 Calorie RowRest 1 minute100 Calorie SkiRest 1 minute100 Calorie Assault Bike