Friday 11.17.2017

"FITNESS" & "PERFORMANCE"

Every 2 minutes, for 40 minutes (5 sets of each):Station 1 – Deadlift x 4-6 reps @ 21X1Station 2 – Push-Ups x Max Reps in 60 secondsStation 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010Station 4 – Overhead Press with DBs x 8-10 reps @ 2011Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, keeping tempos, and adding weight on each set if you hit the top end of the rep range.

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds