Thursday 8.30.2018
"FITNESS" & "PERFORMANCE"
A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2111Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110Rest 45 secondsB. Two sets for max reps/cals of:2 minutes of Ski Erg (or Assault Bike -- for Calories)2 minutes of Box Jumps (step down)2 minutes of Rowing (for Calories)2 minutes of Push-ups
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/