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"
