Wednesday 10.24.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Overhead Press x 8-10 reps each armRest 2-3 minutes, and start each set with your non-dominant arm.B. Complete as many rounds and reps as possible in 10 minutes of:10 Push Presses (95/65 lb) or Dumbbell Push Presses10 Alternating Front-Racked Reverse Lunges (or DBs held at sides)10 Pull-ups (or Jumping Pull-ups)C. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

"COMPETITION"

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

"ENDURANCE"

For time:50-40-30-20-10Row CalsBike CalsAbmat Sit-ups