Friday 12.15.2017

"FITNESS"

A. Three sets of:Good Mornings x 8-10 reps @3011Rest 60 secondsTurkish Get Ups x 2 reps each armRest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. In teams of three, complete as many rounds and reps as possible in 12 minutes of:5 Dumbbell Ground to Overhead10/7 Calorie Assault Bike Sprint

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch x 1 repBuild as you go, but make sure the focus is on proper technique and mechanics.B. In teams of three, complete as many rounds and reps as possible in 12 minutes of:7 Power Snatches (75/55 lb)10/7 Calorie Assault Bike Sprint

"COMPETITION"

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

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets