Tuesday 2.2.2016

"FITNESS"

A. Three sets of:Turkish Get Ups x 2 reps/armRest 45 secondsSingle Arm Dumbbell/KB Row x 8-10 reps/arm @2111Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:10 Dumbbell Push Press10 Box Step-Overs with Dumbbells200 Ft Shuttle Run (50 feet down, 50 feet back x2)

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single JerkB. Complete as many rounds and reps as possible in 8 minutes of:10 Shoulder to Overhead (135/95 lb)50 Double Unders

"COMPETITION"

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

"ENDURANCE"

4 sets:Row 400 Meters @90%Rest 60 secondsRow 200 Meters @95%Rest 60 secondsRow 400 Meters @100%Rest 4 minutes