Thursday 7.12.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single-Arm Kettlebell or Dumbbell Bench Press x 8-10 reps each arm @ 2012Rest 60-90 secondsSingle Arm Farmer's Carry x 75 feet each armRest 60-90 secondsB. Three sets of:60 seconds of Rowing (for Calories)Rest 60 seconds60 seconds of Ball Slam + Medball Box Step-OversRest 60 seconds60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand HoldRest 60 seconds

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets