Monday 12.11.2016

*Will from SFH will be on hand this afternoon, providing samples and information on their entire line of awesome products.  Be sure to stop and check him out before or after your workout!

"FITNESS"

A. Three sets of:Single Arm KB/Dumbbell Overhead Walking Lunge x 20 steps (switch arms halfway)Rest 60 secondsSingle Arm KB/DB Row x 8-10 reps/arm @2111Rest 60 secondsSide Planks x 30 seconds/sideRest 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:15 Kettlebell Swings15 Hand-Release Push-upsC. Every minute, on the minute, for 6 minutes (3 sets):Minute 1 -- Hollow Hold/Rock x 20-40 secondsMinute 2 -- Reverse Snow Angels x 12-15 reps (slow and controlled)

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1 (Rest 7-10 seconds between singles)Rest 2 minutes between setsB. Complete as many rounds and reps as possible in 7 minutes of:15 Power Snatches (95/65)15 Hand-Release Push-upsC. Every minute, on the minute, for 6 minutes (3 sets):Minute 1 -- Hollow Hold/Rock x 20-40 secondsMinute 2 -- Reverse Snow Angels x 12-15 reps (slow and controlled)

"COMPETITION"

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

"ENDURANCE"

1K Row @85%Rest time = work timex 5-6 sets