Monday 1.18.2016

"FITNESS"

A. Four sets of:Bench Press x 4-6 reps @ 2011Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsRing Rows x 8-10 reps @ 2111Rest 45 secondsB. In teams of two, alternate full rounds to complete 5 each of:20 Kettlebell Swings20 Push-Ups

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 2-3 repsStrict Toes to Bar x 7-10 repsBuild to today’s heavy 2 or 3-RM.B. In teams of two, alternate full rounds and complete 5 each of:20 Kettlebell Swings (32/24 kg)20 Hand-Release Push-Ups

"COMPETITION"

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

"ENDURANCE"

Three sets of:2000 Meter Row @80%Rest 2 minutes1000 Meter Row @90%Rest 2 minutes300 Meter Row @100%Rest 2 minutes