Monday 11.6.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Deadlift x 5-7 reps @20X1Rest 2 minutesBench Press x 6-8 reps @30X1Rest 2 minutes*Work in groups of two or three, and have one barbell for the Deadlift, and one for the Bench Press. If you achieve the top end of the rep range, at tempo, then add weight for the next set.*Look to improve from weights used on Friday 10.20.2017B. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – 15/10 Calorie Assault BikeMinute 2 – 150ft Farmer's Carry (as heavy as possible)Minute 3 – 15 Abmat Sit-ups

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run