Friday 10.19.2018

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 60 secondsSingle Leg Hip Bridge x 8-10 reps/side @2011Rest 60 secondsSide Plank x 30-40 seconds/sideRest 60 secondsB. Three rounds for time of:200 Meter Run12 Alternating Dumbbell SnatchesC. Two or Three sets of:Single Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to establish a 5-RM by your last setB. Three rounds for time of:10 Dual Dumbbell or Kettlebell Hang Clean & Jerks (RX: 24/16kg each hand)50 Double-UndersC. Two or Three sets of:Single Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

1k Row @85-90%Rest 3 minutesx 5 rounds -- goal is consistent times for each