Tuesday 10.4.2016

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @ 2011 tempoRest 45 secondsElbows to High Plank x 8-12 repsRest 45 secondsDouble Under Practice x 45-60 secondsRest 45 secondsBuild in load on the Deadlifts to the heaviest that good mechanics will allowB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:150 ft Sandbag Carry or Medball Carry (Heavy)12/9 Calories Assault Bike9 Burpees

"PERFORMANCE"

A. Five sets of:Power Clean x 2.2.2(rest 10 seconds between TnG doubles)Rest 2-3 minutesBuild in load each set, making the last two sets very hardB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:150 ft Sandbag Carry (Heavy)12/9 Calories Assault Bike9 Burpees to 6"

"COMPETITION"

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

"ENDURANCE"

90 Second Run @90%90 Second Rest Walkx 15 sets