Friday 2.10.2017

"FITNESS"

A. Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsRest 2 minutes between sets.Build in load every set…but make each set challenging.B. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 12/9 Calorie Ski Erg or RowMinute 2 – 100ft Heavy Farmer's CarryMinute 3 – 30 Seconds of Box JumpsMinute 4 – 100ft Heavy Sandbag Carry (hug at chest)

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 2-3 reps @ as heavy as possibleRest 2 minutes between sets.B. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – 12/9 Calorie Ski Erg or RowMinute 2 – 100ft Heavy Farmer's CarryMinute 3 – 30 Seconds of Box Jumps (24/20")Minute 4 – 100ft Heavy Sandbag Carry (hug at chest)

"COMPETITION"

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

"ENDURANCE"

30 Minute Row @ uncomfortable pace