Tuesday 10.23.2018

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @ 20X1Rest 60 secondsTempo Push-ups x 10-15 reps @ 1111Rest 60 secondsJump Rope Practice x 60 secondsRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike20 Kettlebell Swings (32/24 kg)(Post times for all three sets – e.g., 2:26/2:34/2:47)

"PERFORMANCE"

A. Four sets of:Deadlift x 5 reps @ 70% of 1-RM Deadlift(open your hands and reset at the bottom of every rep)Rest as neededB. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike20 Kettlebell Swings (32/24 kg)(Post times for all three sets – e.g., 2:26/2:34/2:47)

"COMPETITION"

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

"ENDURANCE"

For time:50-40-30-20-10Row CalsBike CalsAbmat Sit-ups