Thursday 9.15.2016

"FITNESS" & "PERFORMANCE"

A. Take 8 minutes to build to a heavy single Strict Shoulder PressRest 2 minutes, then...B. Take 8 minutes to build to a very tall single Box JumpRest 2 minutes, then...C. Take 8 minutes to build to a ridiculously heavy Farmer's Walk x 200 feet (with good posture)Rest 2 minutes, then...D. As fast as humanly possible:Row 500 Meters

"COMPETITION"

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

"ENDURANCE"

30-45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run