Thursday 7.12.2018

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8-10 reps each arm @ 2012
Rest 60-90 seconds
Single Arm Farmer’s Carry x 75 feet each arm
Rest 60-90 seconds

B. Three sets of:
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Ball Slam + Medball Box Step-Overs
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

“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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