Thursday 8.3.2017

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Barbell Strict Press x 4-5 repsRest 2-3 minutes between sets, and use this time to mobilize/prepare for Part B.*Goal is to increase weights from all sets on Wednesday 7.26.2017B. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: 9/6 Calorie Assault Bike SprintMinute 2: 12 Ball Slams (as fast as possible) (30/20 lb)Minute 3: 60 Seconds of Uneven Carry (one KB in Front Rack, one in Farmer’s Hold; switch at 30 seconds)Minute 4: Rest

"COMPETITION"

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

"ENDURANCE"

Run 500 Meters @fast paceRun 500 Meters @easy paceRun 400 Meters @fast paceRun 400 Meters @easy paceRun 300 Meters @fast paceRun 300 Meters @easy paceRun 200 Meters @fast paceRun 200 Meters @easy paceRun 100 Meters @fast paceRun 100 Meters @easy paceRest walk 5 minutesx 2 sets