Monday 3.27.2017

"FITNESS"

A. Four sets of:Deadlift x 6 reps @2011Rest 45 secondsPlank from Elbows (or, for a bigger challenge, on Low Rings) x 40-60 secondsRest 45 secondsStrict Pull-ups x 5-7 reps @2111Rest 45 secondsB. Complete 21, 15, and 9 rep rounds for time of:Kettlebell SwingsPush-upsBox Jumps or Step-Ups

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 75% x 2 reps*Set 5 – 85% x 2 reps*Set 6 – 85% x 2 repsRest 2-3 minutes between sets.B. Complete 21, 15, and 9 rep rounds for time of:Kettlebell Swings (32/24 kg)Box Jumps (24/20")Pull-ups

"COMPETITION"

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

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters