Wednesday 7.5.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bench Press x 4-6 reps @20X1Rest 45 secondsSingle Leg KB Deadlift x 4-6 reps each leg @3011Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Against a 7-minute running clock, complete:750 Meter RowThen, as many rounds and reps as possible of:10 Single Arm Dumbbell Push Presses (5 each arm -- 50/35 lb.)10 Box Jump Overs (24/20 ")

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets