Thursday 9.7.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bench Press x 6 reps @ 20X1Rest 45 secondsRope Climbs x 1-2 reps or Hand Over Hand Sled Pull x 50ftRest 45 secondsL-Sit or Tuck Sit x 20-30 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:3 Dumbbell Weighted Burpees (stand at the top, no jump)5 Alternating Dumbbell Rows from the Plank (each arm)7 Dumbbell Thrusters

"COMPETITION"

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

"ENDURANCE"

Row 1 minute @70%Row 1 minute @80%Row 1 minute @90%Rest walk 1 minutex 5 rounds