Monday 10.1.2018

*New training cycle starts today -- more details coming soon!

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps @3011Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @ 2111Rest 60 secondsElbows to High Plank x 12-16 repsRest 60 secondsB. For time:400 Meter Run40 Goblet Walking Lunges (32/24 kg)40 Abmat Sit-ups40 Push-ups400 Meter Run

"PERFORMANCE"

A. Four sets of:Back Squat x 6 reps @ 30X1 tempoRest 2-3 minutes between sets*Make all of these sets challenging; you goal should be @70-75% of your 1-RM Back Squat (or more) for all.B. For time:400 Meter Run40 Goblet Walking Lunges (32/24 kg)40 Toes to Bar40 Push-ups400 Meter Run

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute