Tuesday 3.27.2018

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 12 minutes (4 sets of each):Station 1 – Strict Pull-ups x 4-6 reps @ 21X0 (add weight if these are easy, or scale to assisted off of a bench or box)Station 2 – Double Unders x 40-50 reps (or 45 seconds of Jump Rope Practice)B. Every 90 seconds, for 9 minutes (3 sets of each):Station 1 – Bench Press x 6-8 reps @ 20X1Station 2 – Dual Kettlebell Bent Over Row x 8-10 reps @ 21X1C. For Max Reps:2 Minutes of Burpee Box Jump Overs (24/20")Rest 1 minute2 Minutes of Single Arm Dumbbell Hang Clean & Jerks (50/35 lb) -- switch arms every 5 repsRest 1 minute2 Minutes of Burpee Box Jump Overs

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75%Rest 1 minute1 Minute Row @85%Rest 1 minute1 Minute Run @95%Rest 3 minutesx 4-5 rounds