Friday 4.21.2017

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 16 minutes (4 sets of each):Odd Intervals – Deadlift x 5 reps @70-75% of 1-RMEven Intervals – Bench Press x 4-6 reps @41X1 tempo*Take the time to warm-up both movements to your working weights prior to beginning the 16 minutes. Be strict on the tempo for the Bench Press, and add load each set if you get all 6 reps.B. For time:50/40 Calorie Bike40 Shoulder to Overhead (115/75 lb)30 Box Jump-Overs (24/20")C. (Accessory work): Accumulate 2 minutes in a Side Plank on each side (4 minutes total); If 1 minute is easy for you, hold a 10-25 lb plate on your side during the hold.

"COMPETITION"

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

"ENDURANCE"

Running or Rowing work(200m easy, 200m moderate, 200m hard, 100m sprint, 300m walk) x 3 roundsrest 5 minutesx2 sets