Thursday 2.11.2016

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds between legs, and 45 before moving onSingle Arm Trap 3 Raise x 8-10 reps each side @ 3030(These should be super light, with focus on good ROM and full extension)Rest 60 secondsB. In teams of two, with only one partner working at a time…Complete as many reps as possible in 6 minutes of:Dumbbell Thrusters*Every time you switch, both partners perform 3 BurpeesRest until the running clock reaches 8:00, and then…Complete as many calories as possible in 6 minutes of:Rowing on Concept 2

"COMPETITION"

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

"ENDURANCE"

Six or seven sets @ 85-90% effort:1 Minute of Double UndersRest 30 seconds1 Minute of Ball SlamsRest 30 seconds1 Minute of Assault BikeRest 30 seconds1 Minute of Plank HoldRest 30 second