Monday 1.9.2017

"FITNESS"

A. Four sets of:Half-Kneeling Dumbbell Press x 4-6 reps each arm @2011Rest 45 secondsStrict Pull-Ups x 6-8 reps @ 2110Rest 45 secondsHeavy Kettlebell Swings x 12-15 repsRest 45 secondsB. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:4 Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Push PressB. In teams of two, partners alternate whole rounds to complete 7 rounds each of:3 Power Cleans (135/95 lb)6 Push Presses (135/95 lb)9 Push-Ups

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):25/20 Calorie Ski20/15 Calorie Assault Bike2 Turkish Get ups each arm (moderate load)