Tuesday 10.9.2018

"FITNESS"

A. Four sets of:Back Squat x 6-8 reps @3011Rest 45 secondsSupinated Grip Strict Pull-ups x 5-7 reps @2110Rest 45 secondsV-Ups or Tuck-Ups x 8-12 repsRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:8 Single Arm Dumbbell Thrusters Left Arm8 Alternating Dumbbell Plank Rows*8 Single Arm Dumbbell Thrusters Right Arm8 Burpees*These are to be performed with one Dumbbell, switching hands each rep for a total of 8 reps

"PERFORMANCE"

A. Five sets of:Back Squat x 4 reps @ 30X1 tempoRest 2-3 minutes between sets*Suggested loading (by %): 70, 75, 75-80, 78-82, 80-85B. Complete as many rounds and reps as possible in 8 minutes of:8 Single Arm Dumbbell Thrusters Left Arm (50/35 lb)8 Chest-to-Bar Pull-ups8 Single Arm Dumbbell Thrusters Right Arm8 Burpees

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute