Wednesday 3.30.2016

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Strict Press x 5-6 reps(sit on a bench without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes between setsB. Complete as many rounds and reps as possible in 15 minutes of:10 Single Arm Dumbbell Presses (5 each arm; RX=50/35 lbs)20 Sit-ups30 Double Unders (or Lateral Hops over a DB)400 Meter Run

“COMPETITION”

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

"ENDURANCE"

1 Minute Row1 Minute Jump Rope1 Minute Assault Bike1 Minute Ski Erg1 Minute Run1 Minute Forward-Leaning Rest1 Minute Restx5