Tuesday 10.16.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2011Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsStrict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110Rest 45 secondsB. Against a 3-minute running clock, perform the following:Run 400 MetersMax Calories of RowingRest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

"COMPETITION"

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

"ENDURANCE"

1k Row @85-90%Rest 3 minutesx 5 rounds -- goal is consistent times for each