Monday 7.9.2018

 

*Program note: If you have been hitting it hard for the last 12 weeks (and hopefully hitting some new PRs), consider taking it easy this week, not pushing the weights, and focusing on quality movement (as you always are, right?)

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps (done in clusters if needed)
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45-60 seconds

B. In teams of three, row as many meters as possible in 12 minutes.
*Rotate through in intervals of 150 meters.

“COMPETITION”

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

“ENDURANCE”

1 Minute Row
1 Minute Bike
1 Minute Ski Erg
1 Minute Jump Rope
1 Minute Run
1 Minute Plank Hold
1 Minute Rest
x 6 sets

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