Tuesday 2.6.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Strict Shoulder Press x 4-6 reps @2111Station 2 – Side Plank x 20-30 seconds each sideStation 3 – Double Under Practice x 40-60 secondsB. For time:40/30 Calorie Assault Bike60 Dumbbell Push Presses40/30 Calorie Row

"PERFORMANCE"

A. Take 12-15 minutes to build to a 1-RM Strict Shoulder PressOnce you have found your 1-RM, then perform the following…B. Every 3 minutes, for 6 minutes (2 sets):Push Press x Max Reps @ 85% of today’s 1-RMC. For time:40/30 Calorie Assault Bike40 Handstand Push-ups (kipping is allowed here)40/30 Calorie Row

"COMPETITION"

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

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller