Friday 6.16.2017

 

 “FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B. In teams of two, with one partner working at a time, complete three rounds for time of:
50 Calorie Row
40 Kettlebell Swings (24/16 kg)
30 Box Jump-Overs (24/20″)
20 Strict Handstand Push-ups (or L-Seated Dumbbell Presses)

*Partition the work between partners however you see fit, but you must complete all the reps of one movement before moving on to the next.

“COMPETITION”

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

“ENDURANCE”

1 minute Row @70%
rest 30 seconds
1 minute Bike @75%
rest 30 seconds
1 minute Ski @80%
rest 90 seconds
x 5 rounds

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