Wednesday 3.15.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:8 Bulgarian Split Squats (Left Leg) @ 30X1(use a KB in goblet hold or a back-racked barbell for loading on these)Rest 45 seconds8 Bulgarian Split Squats (Right Leg) @ 30X1Rest 45 seconds6 Single-Arm DB or KB Push Presses + 150-Foot Waiter’s Walk (Left Arm)(go as heavy as possible; after the fifth push press, go directly into the walk)Rest 45 seconds6 Single-Arm DB or KB Push Presses +150-Foot Waiter’s Walk (Right Arm)Rest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:10 Toes to Bar15 Box Jump-Overs (24/20")20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):400 Meter Row400 Meter Ski