Thursday 11.2.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Single Arm Dumbbell Press x 6-8 reps each arm @20X1Rest 60 secondsHollow Hold x 30-40 secondsRest 60 secondsB. In teams of two, partners alternate whole rounds to complete 5 rounds each of:150 ft. Front Rack Carry w/2 KBs15/12 Calorie Row15/10 Hand-Release Push-ups

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run