Monday 4.11.2016

"FITNESS" & "PERFORMANCE"

A. Five sets of:Unsupported Seated Strict Press x 3-4 reps(sit on a bench or box and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)Rest 60 secondsAlternating Pistols x 8-12 reps(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)Rest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:5 Strict Handstand Push-Ups or 5 Single Arm DB Strict Presses each arm10 Toes to Bar15 Ring Dips or Push-ups30 Double-Unders or 100 Meter Run

“COMPETITION”

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

"ENDURANCE"

400 Meters @ moderate200 Meters  @ easy200 Meters @ hardRest 2 minutesx5*Run, Row, or Ski