Friday 11.3.2017

"FITNESS"

A. Three sets of:Back Squat x 7 reps @31X1*Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111Rest 60 secondsElbows to High Plank x 8-12 repsRest 60 seconds*Goal is to use your heaviest weights from last week (10.26.2017), but for 1 extra rep each set. Take time to warm up to these weights before starting your working sets.B. Complete as many rounds and reps as possible in 10 minutes of:7 Strict Pull-ups14 Wall Balls100 Meter Run

"PERFORMANCE"

A. Five sets of:Back Squat x 2-3 reps @31X1Rest 2-3 minutesGoal is to find today's 3-RM (while maintaining tempo)B. Complete as many rounds and reps as possible in 10 minutes of:10 Chest-to-Bar Pull-ups20 Wall Balls40 Double Unders

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run