Thursday 6.29.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Shoulder Press x 8-10 repsRest 45 secondsV-Ups x 8-12 repsRest 45 secondsBottom’s Up Kettlebell Carry x 50 feet each armRest 45 secondsArch-Ups x 8-12 repsRest 45 secondsB. Against a 90-second running clock, complete the following:Row 250 MetersBall Slams (30/20 lb) x Max RepsRest 90 seconds between sets, and complete a total of five sets for max reps of Ball Slams.

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3