Tuesday 6.13.2017

 "FITNESS" & "PERFORMANCE"

A. Four sets of:Single Arm Dumbbell or Kettlebell Strict Press x 6-8 reps each arm @21X1Rest 60-90 secondsFarmer's Walk x 200 feet (as heavy as possible without dropping the weight)Rest 60-90 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Sandbag Over the Shoulder (150/100 lb) x 5 repsMinute 2 – Double Unders x Max Reps in 30 SecondsMinute 3 – Row 200/150 MetersMinute 4 – Push-ups x Max Reps in 30 SecondsC. (Optional Accessory) Four sets of:20 Second Hollow HoldRest 10 seconds20 Second Arch HoldRest 10 seconds

"COMPETITION"

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

"ENDURANCE"

1 minute Row @70%rest 30 seconds1 minute Bike @75%rest 30 seconds1 minute Ski @80%rest 90 secondsx 5 rounds