Friday 7.20.2018

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 16 minutes (4 sets of each):Odd Intervals – Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%Even Intervals – Bench Press x 4-6 reps @31X1 tempoIf you do not know your 1-RM Deadlift, make an educated guess, or just aim to make the sets progressively challenging, while maintaining perfect posture and mechanics.Be strict on the tempo for the Bench Press -- 3-second lowering, 1-second pause at the chest on each repB. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:10 Kettlebell Swings (32/24kg)10 Toes to Bar10 Box Jump Overs (or Step Overs)

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets