Thursday 9.28.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squats x 4-6 reps each leg @30X1(use a Kettlebell in a Goblet hold, or a BB in a Back Rack here)Rest 90 secondsSingle Arm Dumbbell or Kettlebell Row x 8-10 reps/side @30X1Rest 90 secondsB. Complete as many rounds and reps as possible in 9 minutes of:120ft Single Arm Front-Racked Kettlebell Carry (switch sides halfway) -- (32/24 kg)9 Goblet Squats (32/24kg)6 Burpees

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5