Thursday 10.4.2018

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Front Squat x 8 repsMinute 2 – Single Arm Dumbbell Row x 10 reps Left ArmMinute 3 – Russian Step Ups x 6 reps each legMinute 4 – Single Arm Dumbbell Row x 10 reps Right ArmB. For max reps/calories:3 minutes of Rowing (for calories)Rest 60 seconds3 minutes of Wall BallsRest 60 seconds3 minutes of Assault Bike (for calories)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2 repsLoading per set (by %): 50, 60, 70, 70-75, 75-80, 80-85B. For max reps/calories:3 minutes of Rowing (for calories)Rest 60 seconds3 minutes of Wall Balls (20/14 lb)Rest 60 seconds3 minutes of Assault Bike (for calories)

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute