Monday 3.5.2018

*Don't forget to post your 18.2 (and 18.2a) scores by 8pm tonight!

"FITNESS"

A. Four sets of:Strict Shoulder Press x 4-6 reps @2011Rest 45 secondsSupine Ring Row x 8-10 reps @2111Rest 45 secondsDouble Under Practice x 45 secondsRest 45 secondsB. For time:40/30 Calorie Assault Bike30 Kettlebell Swings20 Burpees

"PERFORMANCE"

A. Every three minutes, for 12 minutes (4 sets) of:Strict Shoulder Press x 3 reps @ 80-90% of 1-RMImmediately followed by…Every three minutes, for 6 minutes (2 sets) of:Push Press x Max Reps @ same weight as today’s heaviest Strict PressesB. For time:40/30 Calorie Assault Bike30 Kettlebell Swings (32/24 kg)20 Burpees

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @75%1 Minute Assault Bike @85%1 Minute Assault Bike Easyx 7-10 sets