Tuesday 7.24.2018

"FITNESS"

A. In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:5 Dumbbell Push Presses10 BurpeesB. Three sets of:Strict Pull-ups or Ring Pull-ups x 5-7 repsRest 60 secondsBanded Face Pulls x 12-15 repsRest 60 secondsSide Plank x 30-40 seconds/sideRest 60 seconds

"PERFORMANCE"

A. In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:5 Shoulder to Overhead (135/95 lbs)10 Bar-Facing BurpeesB. Three sets of:Strict Pull-ups or Ring Pull-ups x 5-7 repsRest 60 secondsBanded Face Pulls x 12-15 repsRest 60 secondsSide Plank x 30-40 seconds/sideRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets