Wednesday 7.19.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Turkish Get-Ups x 2-3 reps each armRest 60-90 secondsL-Sit Tuck to Extension x 7-10 reps(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)Rest 60-90 secondsB. Every 5 minutes, for 20 minutes (4 sets) complete:10 Alternating Dumbbell Snatches30 Double Unders (or 45 singles)400 Meter Run (or Row)

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups