Wednesday 3.7.2018

"FITNESS"

A. Three sets of:Barbell Good Morning x 8-10 reps @ 3011Rest 45 secondsTurkish Get Up x 2 reps each armRest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Every 3 minutes, for 18 minutes (6 sets):Row 200 Meters as quickly as possibleNote times for each set.

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 1 rep*Set 1 – 50%*Set 2 – 55%*Set 3 – 60%*Set 4 – 65%*Set 5 – 70%*Set 6 – 75%*Set 7 – 80%*Sets 8-12 – 80+%B. Every 3 minutes, for 18 minutes (6 sets):Row 200 Meters as quickly as possibleNote times for each set.C (Optional Work- Post Class):Three sets of:Hollow Hold x 30-40 secondsRest as needed

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @75%1 Minute Assault Bike @85%1 Minute Assault Bike Easyx 7-10 sets