Wednesday 10.10.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each legRest 60 secondsDouble Under Practice x 40-60 secondsRest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. Three sets, each for time, of:300 Meter Run15 Box Jumps (24/20")5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)Rest 3 minutes between sets

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute