Wednesday 10.3.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Strict Shoulder Press x 5-6 repsRest 90 secondsStrict Pull-ups (add weight if possible) x 4-6 reps @ 2110Rest 90 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Push Presses (115/75 lbs) or Dumbbell Push Presses10 Box Jump-Overs (24/20")Rest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings (24/16 kg)10 Burpees

"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