Thursday 3.8.2018

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bench Press x 5 reps @ 20X1Station 2 – Dumbbell Walking Lunge x 20 steps @1010Station 3 – Dual Kettlebell Front Rack Carry x 100-150 ftStation 4 – Strict Toes to Bar or Knees to Chest x 7-10 reps @3010B. Complete as many rounds and reps as possible in 4 minutes of:10 Box Jumps (24/20")10 Push-upsRest 4 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:10 Single Arm Dumbbell Thrusters (5 each arm -- 50/35 lb)30 Double Unders (or 60 Singles)

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @75%1 Minute Assault Bike @85%1 Minute Assault Bike Easyx 7-10 sets