Friday 7.6.2018

"FITNESS"

A. Four sets of:Romanian Deadlift x 5-6 reps @ 4011Rest 45 secondsDumbbell Bench Press x 6-8 reps @20X1Rest 45 secondsRussian Step Ups x 8 reps each legRest 45 secondsB. For time:1000 Meter Row75 Kettlebell Swings50 Wall Balls*Compare to 4.14.2017

"PERFORMANCE"

A. Take 15-20 minutes to build to today’s 1-RM Clean & JerkB. For time:1000 Meter Row75 Kettlebell Swings (24/16 kg)50 Wall Balls (20/14 lb)*Compare to 4.14.2017

"COMPETITION"

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

"ENDURANCE"

1k Row @increasing effortRest 4 minutesx 4 rounds*Increase your pace and stroke rate every 250 meters, with your last 250 being at 90% effort (approximately your best 2k pace, or slightly faster).