Thursday 7.14.2016

"FITNESS" & "PERFORMANCE"

Five sets of:Back Squat x 6-8 reps @ 30X0Rest 30 secondsSingle Arm Kettlebell Row x 8-10 reps each arm @ 2111Rest 30 secondsDumbbell Strict Shoulder Press x 10-12 reps @ 20X1Rest 30 secondsHeavy Kettlebell Swings x 12-15 repsRest 2 minutes(Coach’s Note – Please, do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, taking only the prescribed rest between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range [with proper technique, of course].  Sound good? Have fun!)

"COMPETITION"

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

"ENDURANCE"

Run 90 seconds @85%Walk 30 Secondsx 10