Wednesday 9.19.2018

"FITNESS"

A. Three sets of:Bench Press x 6-8 reps @ 20X1Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsBanded Face Pulls x 12-15 repsRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets):Run 400 Meters8 Strict Pull-ups12 Strict HSPUs or L-Seated Dumbbell Presses

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3 repsBuild in load to today's 3-RMB. Every 6 minutes, for 18 minutes (3 sets):Run 400 Meters15 Chest-to-Bar Pull-ups12 Strict HSPUs

"COMPETITION"

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

"ENDURANCE"

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds