Thursday 10.20.2016

"FITNESS" & "PERFORMANCE"

A. Three sets of:Seated Dumbbell Strict Press x 8 repsRest 30 secondsLateral Box Step Ups x 8 reps each legRest 30 secondsSupinated Barbell Row x 10 repsRest 30 secondsPlank on Rings (or Floor) x 40-60 secondsRest 90 secondsB. Three sets for max reps of:60 seconds of Farmer's Carry (for distance)Rest 15 seconds60 seconds of Wall BallsRest 15 seconds60 seconds of Assault BikeRest 90 secondsThis portion will take exactly 15 minutes

"COMPETITION"

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

"ENDURANCE"

45 Second RowRest 45 secondsx12MUST go slightly farther each set.  If you cannot, rest an additional 2-3 minutes and pick up where you were.