Thursday 2.4.2015

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bench Press x 6-8 repsRest 60 secondsAlternating Pistols x 12-16 reps(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)Rest 60 secondsB. Against a 90-second running clock:Row 250/200 MetersBall Slams (30/20 lb) x Max RepsRest 90 seconds between sets, and complete a total of 5 setsC. (Time Permitting):Three sets of:20 Second Hollow HoldRest 10 seconds20 Second Arch HoldRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

Six or Seven sets of:1 Minute Assault Bike1 Minute Ski Erg1 Minute KB Waiter's Walk (switch arms halfway)1 Minute Single Unders1 Minute Plank HoldRest 1 minute