Monday 7.9.2018

*Program note: If you have been hitting it hard for the last 12 weeks (and hopefully hitting some new PRs), consider taking it easy this week, not pushing the weights, and focusing on quality movement (as you always are, right?)

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Overhead Press with Dumbbells x 10-12 reps @ 2011Rest 45-60 secondsStrict Supinated-Grip Pull-Ups x 8-10 reps (done in clusters if needed)Rest 45-60 secondsBand Pull-Aparts x 20 reps @ 2011Rest 45-60 secondsHollow Hold/Rock x 30-40 secondsRest 45-60 secondsB. In teams of three, row as many meters as possible in 12 minutes.*Rotate through in intervals of 150 meters.

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets