Monday 9.18.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 45 secondsDumbbell Bench Press x 8-10 repsRest 45 secondsSide Planks x 30 seconds each sideRest 45 secondsB. Five rounds for time of:5 Calories of Assault Bike or Ski Erg10 Push-Ups20 Kettlebell Swings (24/16 kg)

"PERFORMANCE"

A. Seven sets of:Halting Clean Deadlift (to pockets) + Clean Pull + Clean + JerkRest 2-3 minutes betweens sets.Build in load to today's heavy.B. Five rounds for time of:30 Double-Unders20 Kettlebell Swings (24/16 kg)10 Push-Ups

"COMPETITION"

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

"ENDURANCE"

Run 800 Meters @85-90%Rest 4 minutesx 2Run 400 Meters @85-90%Rest 2 minutesx 4Run 200 Meters @85-90%Rest 1 minutex 6