Friday 3.30.2018

"FITNESS" & "PERFORMANCE"

A. Four sets of:Single Arm Dumbbell or Kettlebell Strict Press x 6-8 reps each armRest 60 secondsSupine Ring Rows x 8-10 reps @ 2111(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)Rest 60 secondsB. Complete as many rounds and reps as possible in 8 minutes of:8 Toes to Bar (or V-Ups)8 Hand-Release Push-ups8 Alternating Dumbbell Snatches (50/35 lb)C. Three sets of:Reverse Snow Angels x 12-15 reps (slow and controlled)Rest 30 secondsBottom's Up Kettlebell Carry x 75 feet each armRest 30 seconds

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75%Rest 1 minute1 Minute Row @85%Rest 1 minute1 Minute Run @95%Rest 3 minutesx 4-5 rounds