Wednesday 10.10.2018

 

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each leg
Rest 60 seconds
Double Under Practice x 40-60 seconds
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Three sets, each for time, of:
300 Meter Run
15 Box Jumps (24/20″)
5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)

Rest 3 minutes between sets

“COMPETITION”

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

“ENDURANCE”

Seven or Eight sets @ 70-75% effort:
1 Minute Ski Erg
1 Minute Run
1 Minute Air Bike
1 Minute Jump Rope
1 Minute FLR on Hands
Rest 1 Minute

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