Thursday 11.19.2015

"FITNESS"

A. Three sets of:Bench Press x 8 reps @ 2011Rest 60 secondsBand Pull-Aparts x 10-15 reps @ 2111Rest 60 secondsSide Plank x 45 seconds each sideRest 60 secondsB. Against a 2-minute running clock:Row 300 MetersPush-ups x max repsRest 2 minutes, and complete a total of four sets

"PERFORMANCE"

A. Bench Press*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 2 minutes between setsB. Against a 2-minute running clock:Row 300 MetersRing Dips x max repsRest 2 minutes, and complete a total of four sets

"COMPETITION"

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

"ENDURANCE"

60 Minute Assault Bike for Max Calories