Tuesday 7.10.2018

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Squat x 8 reps*
Rest 60-90 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @3010
Rest 60-90 seconds

*Shoot for 60-65% of your 1-RM Back Squat, if you know it.

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Burpees
5 Waiter Squats Left Arm
5 Burpees
5 Waiter Squats Right Arm
30 Double Unders (or 60 singles)

“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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