Thursday 8.11.2016

"FITNESS" & "PERFORMANCE"

A. Overhead Medball Throw - 5 attempts for max distance (after warm-up)(Men throw 10#, Women throw 6#)B. Reverse Overhead Medball Throw - 5 attempts for max distance (after warm-up)(The goal is to throw OUT, not UP; Men throw 10#, Women throw 6#)C. Every 3 minutes, for 15 minutes (5 sets):5 Heavy Push Presses (take from the floor)200 Meter Run or Row Sprint*Add weight to the Push Press over the course of the 5 sets, with the goal of working toward your heaviest set of 5.

"COMPETITION"

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

"ENDURANCE"

Five to Seven Sets of:1 Minute Row1 Minute Bike1 Minute Ski1 Minute Plank Hold1 Minute Double UndersRest 1 minute