Thursday 2.1.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:20 Walking Lunges with Dumbbells or KettlebellsRest 2 minutes between sets, and go as heavy as possible on each set.B. "Tabata Mash-Up"Tabata Row for CaloriesRest 60 secondsTabata Air SquatsRest 60 secondsTabata BurpeesRest 60 secondsTabata Hollow Holds*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.C. Three sets of:Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111Rest 60 secondsSingle-Leg Glute Bridges x 10 reps each sideRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)