Monday 6.26.2017

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @ 3011Rest 45 secondsDumbbell Russian Step-Ups x 6-8 reps each legRest 45 secondsPush-Ups x 10-15 reps @ 2011Rest 45 secondsB. Every 3 minutes, for 15 minutes (5 sets):3 Burpees120-ft Medball Shuttle Sprint (60ft down and back)12/9 Calorie Assault Bike Sprint

"PERFORMANCE"

A. Five sets of:Deadlift x 3-5 reps @30X1Rest 20 secondsTall Box Jumps x 1.1.1.1.1(rest 5 seconds between jumps)Rest 2-3 minutesB. Every 3 minutes, for 15 minutes (5 sets):3 Burpees120-ft Medball Shuttle Sprint (60ft down and back---50/30 lb ball held on shoulder)12/9 Calorie Assault Bike Sprint

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3