Monday 4.30.2018

"FITNESS"

A. Three sets of:Dual KB Front Squat or Goblet Squat x 6-8 reps @3011Rest 60 secondsDumbbell Bench Press x 8-10 reps @2011Rest 60 secondsPlank from Elbows x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:15 Kettlebell Swings12 Single Arm Kettlebell Push Presses (6 each arm)9 Burpees

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Clean + CleanSuggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85B. Complete as many rounds and reps as possible in 12 minutes of:15 Kettlebell Swings (24/16 kg)12 Single Arm Kettlebell Push Presses (6 each arm)9 Burpees

"COMPETITION"

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

"ENDURANCE"

Run 800 meters @85-90%Rest 3 minutesx 5