Thursday 9.8.2016

"FITNESS & PERFORMANCE"

A. Four sets of:Bench Press x 6 reps @70-75%Rest 15 secondsSki Erg Sprint x 20 seconds @ Max EffortRest 2 minutes*Record weights and meters skied for each setB. Complete as many rounds and reps as possible in 20 minutes of:1 Rope Climb (or 1 Negative Pull-up @7-10 second lowering)150ft. Heavy Medball or Sandbag Carry15 Push-ups150ft. Farmer's Carry (heavy)15 Abmat Sit-Ups

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters