Monday 3.12.2018

*Don't forget to post your 18.3 scores by 8pm tonight!

"FITNESS"

A. Five sets of:Back Squat x 3-5 reps*Rest 60 secondsSingle Arm KB/DB Row x 6 reps/sideRest 60 seconds*Goal is to establish today's 5-RM Back SquatB. Against a 3-minute running clock, complete as many rounds and reps as possible of:15 Russian Kettlebell Swings12 Alternating Reverse Lunges w/KB in Goblet Hold9 Toes to BarRest 90 seconds between sets, and complete a total of four sets. Pick up where you left off each time, for one, continuously running score.

"PERFORMANCE"

A. Take 10 minutes to build to a heavy-ish Back Squat, and then…Every 3 minutes, for 9 minutes (3 sets) of:Back Squat x 2-3 reps @ 30X1*Goal is to increase 3-5% from weights used last week (3.6.18)B. Against a 3-minute running clock, complete as many rounds and reps as possible of:15 Russian Kettlebell Swings (32/24 kg)12 Alternating Reverse Lunges w/KB in Goblet Hold9 Toes to BarRest 90 seconds between sets, and complete a total of four sets. Pick up where you left off each time, for one, continuously running score.

"COMPETITION"

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

"ENDURANCE"

40 minutes @ steady effort:40 Calorie Row40 Calorie Bike40 Calorie Ski