Wednesday 1.3.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Double Kettlebell or Goblet Walking Lunges x 16-20 repsRest 90 secondsSingle Arm Dumbbell Row x 8 reps each arm @ 2111Rest 90 secondsB. For time:40 Wall Balls (20/14 lb)20 Pull-Ups30 Wall Balls15 Pull-Ups20 Wall Balls10 Pull-Ups10 Wall Balls5 Pull-Ups

"COMPETITION"

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

"ENDURANCE"

Row 500m @15-18 second slower than 500m TTRest 60 secondsx 8 sets