Thursday 6.4.2015

"FITNESS" & "PERFORMANCE"

A. Four sets of:Single Arm Dumbbell Press x 6-8 reps/armRest 2 minutesB. Against a 2 minute running clock, complete:300 Meter RowBarbell or Dumbbell Ground to Overhead x max repsRest 2 minutes between sets, and complete a total of four sets.(Recommended weights: Men=135 lb, Women=95 lb)C. Every 2 minutes, for 10 minutes (5 sets):200ft Farmer's Carry (as heavy as possible)

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Six sets of:Run 1 minute @80%Rest 1 minuteRow 1 minute @85%Rest 1 minuteAirDyne 1 minute @90%Rest 2 minutes