Wednesday 9.21.2016

"FITNESS" & "PERFORMANCE"

A. Four sets of:Bench Press x 4-6 reps @20X1Rest 60-90 secondsSupine Ring Rows x 6-8 reps @2111 (get as horizontal as possible here)Rest 60-90 secondsB. In teams of two, with one partner working at a time, complete three sets for max reps of:2 Minutes of Push-ups2 Minutes of Box Jumps (24/20"- step down)2 Minutes of 180' Suicide Runs (30ft and back, 60ft and back = 1)*No additional rest between sets

"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 minutes