Thursday 12.21.2017

*Reminder: There is no Olympic Lifting Class tonight!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Leg KB Deadlift x 6-8 reps each leg @3011Rest 45 secondsSeated Barbell Strict Press x 8-10 reps @2011Rest 45 secondsBanded Face Pulls x 10-12 repsRest 45 secondsV-Ups x 12-15 repsRest 45 secondsB. Every 2 minutes, for 10 minutes (5 sets):5 Ball Slams1 Tall Box Jump (or Broad Jump)7/5 Calorie Assault Bike @ max effortRest 2-3 minutes, then...C. Every 2 minutes, for 10 minutes (5 sets):100 Meter Row @max effort

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Row CalsSki CalsBike Cals