Thursday 12.15.2016

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Barbell Strict Press x 5-6 reps(sit on a bench or box without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes between sets, and use this time to prepare your lower body for Part B.B. For time:Row 1000 Meters75 Kettlebell Swings (24/16kg)50 Wall Balls (20/14 lb)

"COMPETITION"

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

"ENDURANCE"

Three sets of:Row 2000 Meters @ incremental effort(speed up your pace each 500m by 3-5 sec. per / 500m split until the last one is @ 90%)Rest 4 minutes