Wednesday 8.3.2016

"FITNESS" & "PERFORMANCE"

A. Take 5 or 6 sets to build to a 3-Rep Max Bench Press*Use spotters here!*Between sets, complete 8-10 Banded Face PullsB. Complete as many rounds and reps as possible in 4 minutes of:10 Wall Balls30 Double UndersRest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:10 Box Jumps10 Push-upsRest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:10 Ball Slams100 Meter Run

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…Eight sets of:Assault Bike 30 seconds @90%Rest 30 seconds