Tuesday 3.1.2016

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsSingle Leg Hip Bridge x 6-8 reps each leg @ 3011Rest 60 secondsB. Three sets for max reps/calories:3 Minutes of Rowing (for Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets) of:Split Jerk x 1 repBuild over the course of the 8 sets to today’s heavy single.B. Three sets for max reps/calories:3 Minutes of Rowing (for Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes

"COMPETITION"

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

"ENDURANCE"

2 Minute Row, Run, or Bike @ tough paceRest 1 minutex 8 sets