Tuesday 11.1.2016

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 reps @20X1Rest 45 secondsSingle Arm Dumbbell or Kettlebell Row x 8-10 reps/armRest 45 secondsPush-ups x 10-15 repsRest 45 secondsSide Plank x 30-40 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:12 Dumbbell Push Presses12 Alternating Box Step-Ups w/DBs (use a low box here--12-16")12 Anchored Sit-ups

"PERFORMANCE"

A. Five sets of:Strict Shoulder Press x 3-5 reps @20X1(if you make 5 reps, increase the load until you establish a 3-RM)Rest 60 secondsSingle Arm Dumbbell or Kettlebell Row x 6-8 reps/armRest 60 secondsB. Complete as many rounds and reps as possible in 8 minutes of:10 Push Presses (115/75 lb)15 Toes to Bar50 Double Unders

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @70%Rest 30 seconds1 Minute Row @80%Rest 30 seconds1 Minute Run @90%Rest 1:30x 5 sets