Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday!
Strength
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
Weighted Pull-ups (Track heaviest double)
Conditioning
10 Renegade Rows (50/35#)
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run