Tuesday 1.10.2017

"FITNESS"

A. Three sets of:Back Squat x 8-10 reps @ 3011Rest 60 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 60 secondsHollow Hold x 30-40 secondsRest 60 secondsB. Every minute, on the minute, for 16 minutes:Odd Minutes: 6 Dual KB Front-Racked Squats + 6 Dual KB Russian SwingsEven Minute: 30 seconds of Rowing for Calories

"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 – 4-5 reps @ as heavy as possibleRest 2 minutes between sets.B. Every minute, on the minute, for 16 minutes:Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-upsEven Minute: 30 seconds of Rowing for Calories

"COMPETITION"

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

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):25/20 Calorie Ski20/15 Calorie Assault Bike2 Turkish Get ups each arm (moderate load)