Tuesday 1.17.2017

"FITNESS" & "PERFORMANCE

A. Every 3 minutes, for 15 minutes (5 sets):Barbell Strict Press x 3-4 repsStrict Pull-ups x 6-8 reps (accumulated)B. Complete 30, 20, and 10 rep rounds for time of:Shoulder to Overhead (115/75 lb)Kettlebell Swings (24/16 kg)Box Jumps (24/20")

"COMPETITION"

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

"ENDURANCE"

For max calories in 30 minutes:90 Seconds Assault Bike30 Seconds Rest