Friday 2.12.2016

"FITNESS"

A. Four sets of:Strict Shoulder Press x 4-6 repsRest 45 secondsDumbbell Russian Step-ups x 6-8 reps/legRest 45 secondsHollow Hold/Rock x 30-40 secondsRest 45 secondsB. Four sets for times of:20 Russian Kettlebell Swings15 Dumbbell Push Presses10 Box JumpsRest time = work time

"PERFORMANCE"

A. Take 15 minutes to build to today’s 1-RM Push PressB. Four sets for max weight – without dropping the barbell until the set is completed:9 Deadlifts6 Front Squats3 Shoulder to OverheadRest 3 minutes between sets(Compare to 4.10.2015)

"COMPETITION"

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

"ENDURANCE"

Six or seven sets @ 85-90% effort:1 Minute of Double UndersRest 30 seconds1 Minute of Ball SlamsRest 30 seconds1 Minute of Assault BikeRest 30 seconds1 Minute of Plank HoldRest 30 second