Monday 5.22.2017

"FITNESS"

A. Three sets of:Push Press x 8-10 repsRest 60 secondsSingle Leg KB Deadlift x 8-10 reps/legRest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:5 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)100 Meter Run10 Burpees100 Meter Run

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.B. Complete as many rounds and reps as possible in 15 minutes of:10 Ground to Overhead (135/95 lb)100 Meter Run10 Burpee Toes to Bar(perform a burpee, immediately followed by a toes to bar)100 Meter Run

"COMPETITION"

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

"ENDURANCE"

40 minute Assault Bike @70-75%*Every 5 minutes, get off and complete a 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)