Thursday 11.10.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Back Squat x 4 reps @85-90% of last week's 3-RM Rest 2 minutes between sets*Goal is to use the same weights as last Friday, but for one more repB. Every minute, on the minute, for 20 minutes (4 sets):Minute 1 – Bench Press x 6 reps @ 70-75%Minute 2 – 15 Ball Slams (30/20 lb)Minute 3 – 30 Seconds of Box Jumps (24/20") or Step-upsMinute 4 – 200-ft Farmer's Carry (heavy)Minute 5 – Rest

"COMPETITION"

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

"ENDURANCE"

150 Meter Run @90%Rest 45 secondsx 15 rounds