Thursday 1.5.2017

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Barbell Strict Press x 4-5 reps(sit on a bench or box without back support and press the barbell from shoulder to overhead)Rest 60 secondsToes to Bar or Knees to Elbows x 6-10 reps(use these sets to work on the skill and timing of the movement)Rest 60 secondsB. Six sets of:90 Seconds Assault Bike for Max Calories90 Seconds Rest(During your rest time, complete a 50-100 ft Heavy Sandbag Carry)

"COMPETITION"

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

"ENDURANCE"

Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds