Thursday 11.1.2018

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Bench Press x 4-6 reps @ 20X1Followed by…Every 3 minutes, for 6 minutes (2 sets):Bench Press x Max Reps @ 90% of today’s heaviest setB. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 10-12 Stationary or Ring DipsMinute 3 – 12-15 Toes to Bar or V-UpsMinute 4 – 200 Meter RunMinute 5 – Rest

"COMPETITION"

Rest Day

"ENDURANCE"

Row 300m @2k pace (or slightly faster)Row 200m easy recoveryx 4 roundsRest 3 minutesx 4 sets