Wednesday 12.6.2017

"FITNESS"

A. Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 10-12 Strict Handstand Push-ups or L-Seated Dumbbell Presses @2111Station 2 – 150-ft Heavy Sandbag or D-Ball CarryStation 3 – 10 Burpee Box Jump OversStation 4 – 20 Russian Kettlebell SwingsB. Three sets of:Reverse Snow Angels x 12-15 reps (slow and controlled)Rest 30 secondsCouch Stretch x 60 seconds each legRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 10 Strict Handstand Push-upsStation 2 – 150-ft Heavy Sandbag or D-Ball CarryStation 3 – 10 Burpee Box Jump OversStation 4 – 10 Hang Power CleansB. Three sets of:Reverse Snow Angels x 12-15 reps (slow and controlled)Rest 30 secondsCouch Stretch x 60 seconds each legRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

Every 3 minutes, for 30 minutes (10 sets):12/9 Cal Bike15/12 Cal Row@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.