Wednesday 2.21.2018

"FITNESS"

A. Three sets of:Single Arm Dumbbell Row x 8-10 reps @ 2111Rest 30 secondsAlternating Lateral Lunges x 6-8 reps each side @ 2011Rest 30 secondsKB or DB Waiter's Walk x 75 feet each armRest 30 secondsElbows to High Plank x 30 seconds (switch directions every 3 reps)Rest 30 secondsB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 2-4 Wall ClimbsMinute 2 – 30 Seconds of Assault BikeMinute 3 – 100ft Sandbag CarryMinute 4 – 30-50 Double Unders or 40 Seconds of DU Practice

"PERFORMANCE"

A. Take 15-20 minutes to work on Split Jerk technique and/or build to today's heavy singleB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 2-4 Wall ClimbsMinute 2 – 30 Second Assault BikeMinute 3 – 100ft Sandbag CarryMinute 4 – 30-50 Double Unders

"COMPETITION"

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

"ENDURANCE"

Row 1k @85-90%Rest time = work timex 5