Thursday 9.6.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bench Press x 6 reps @ 20X1Rest 60 secondsPistols or Pistol Progressions x 6-8 reps each legRest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Four rounds for time of*:500 Meter Row20 Push-Ups10 Chest-to-Bar Pull-upsPerform this with workout with a partner: start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their Push-ups and Pull-ups, but it will also mean that you are able to sustain intensity for longer.

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets