Monday 1.4.2016

"FITNESS" & "PERFORMANCE"

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…Four sets of:Front Squat x 3-5 reps @ 30X1Rest 2-3 minutes between setsB. Every minute, on the minute, for 15 minutes (5 sets each):Minute 1 – 10 Ring Dips or Stationary DipsMinute 2 – 15 Kettlebell SwingsMinute 3 – 200/150 Meter RowC. (Optional) Three sets of:Supine Ring Rows x 10 reps @ 2111Rest 30 secondsPlank from Elbows x 60 seconds (add weight if able)Rest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Row 10 minutes @easy effort+Row 500 meters @90%Row 250 meters easyRow 250 meters @95-97%Rest 2 minutesx5+Row 10 minutes @easy effort