Monday 11.28.2016

"FITNESS"

A. Four sets of:L-Seated Dumbbell Press x 8 reps @ 2111Rest 45 secondsSupinated-Grip Barbell Row x 6-8 reps @ 2111Rest 45 secondsAlternating Reverse Lunges with Dumbbells x 12-16 repsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Toes to Bar or V-Ups7 Box Jumps7 Goblet Squats

"PERFORMANCE"

A. Six sets of:3-Position Snatch (high hang, mid-thigh, then from the floor)Rest 2 minutes between setsBuild over the course of the six sets.B. Complete as many rounds and reps as possible in 7 minutes of:7 Overhead Squats (135/95 lbs)7 Box Jumps (24″/20″)7 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

40 Minute Bike*Every 10 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer's Walk