Tuesday 1.26.2016

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps/leg @ 3011Rest 45 secondsBottom's Up Kettlebell Carry x 75 feet/armRest 45 secondsB. Four sets for max reps/cals:60 seconds of Handstand Push-ups (or L-Seated Dumbbell Press)60 seconds of Assault Bike60 seconds of Double UndersRest 60 seconds

"PERFORMANCE"

A. Four sets of:Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1(strict press twice as heavy as you can, then push press as many times as possible at tempo)B. Four sets for max reps/cals:60 seconds of Handstand Push-ups (or L-Seated Dumbbell Press)60 seconds of Assault Bike60 seconds of Double UndersRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):Ski 400 MetersRow 400 Meters*Goal is same time for every set; Think 80-85% output.