Thursday 12.1.2016

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 45 secondsRussian Step-Ups x 8-10 reps each legRest 45 secondsSide Planks x 30 seconds/sideRest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:10 Burpees15 Ball Slams200 Meter Run

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets of):Deadlift x 3 repsBuild no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. Complete as many rounds and reps as possible in 15 minutes of:10 Burpees15 Ball Slams200 Meter Run

"COMPETITION"

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

"ENDURANCE"

Ski 400 MetersRest 90 secondsRow 400 MetersRest 90 secondsx 5 sets