Tuesday 12.27.2016

"FITNESS" & "PERFORMANCE"

A. Five sets of:Barbell Bench Press x 4-6 repsRest 60 secondsPistols x 4-6 reps each leg(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)Rest 60 secondsB. Against a 7-minute running clock, complete:500 Meter Rowthen...As many rounds and reps as possible of:10 Single Arm Dumbbell Push Presses (5 each arm) (50/35 lb)10 Box Jump Overs (24/20")

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):Ski 400 MetersRow 400 Meters*Goal is same time for every set; Think 80-85% output.