Tuesday 12.12.2017

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Strict Shoulder Press x 2-3 repsBuild in load over the course the 8 sets to today's heaviest double or triple.B. Every minute, on the minute, for 18 minutes:Minute 1 – Row 200/150 MetersMinute 2 – Push Press x 15 reps(choose a weight that will challenge you in sets 5 & 6)Minute 3 – Double-Unders x 40-50 reps

"COMPETITION"

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

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets