Tuesday 6.14.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Behind the Neck Press x 6-8 reps @2111Rest 60 secondsAlternating Pistols x 8-12 reps-OR-Single Leg Lateral Box Step Ups x 6 reps/legRest 60 secondsB. Complete as many rounds and reps as possible in 8 minutes of:6 Strict Pull-ups or 3 Bar Muscle-Ups8 Handstand Push-ups (sub is L-seated DB Press)24 Double Unders (sub is 48 singles)C. Three sets of:Reverse Snow Angels x 12-15 reps (slow and controlled)Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seonds

"COMPETITION"

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

"ENDURANCE"

40 Minute Run @ uncomfortable pace