Friday 11.05.2018

Fitness: "Friend-ship"

AMRAP 20:00

200m Run

20/14 Calorie Row

2 Rounds: 5 Ring Rows

10 Push-ups

15 Air Squats

Performance: "Friend-ship"

AMRAP 20:00

200m Run

20/14 Calorie Row (bike)

2 Rounds Strict "Cindy"

1 round = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Competition: Primer, 3 sets

:30sec Wall Facing Handstand Hold

:30sec Superman Hold

:30sec Side Plank (each side)

:30sec Front Rack Hold

2:00 rest

1) Front Squat, on 0:00, 8 reps at 60%

2:30, 7 reps at 64%

5:00, 6 reps at 68%

7:30, 5 reps at 72%

10:00, 1 rep at 82%

11:00, 1 rep at 82%

12:00, 1 rep at 82%

2) Body Armor, A) 3 "Giant" Sets

15 Russian Kettlebell Swings

15 Barbell Good Mornings

:15sec pull-up bar L-Sit Hang

2:00 rest

B) 3 Sets of 15-25 Weighted AbMat Sit-ups

1:00 rest between sets

3) "Friend-ship"