Tuesday 3.28.2017

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell or Kettlebell Strict Press x 8-10 reps each armRest 60 secondsZercher Squats w/Sandbag or Medball x 10-12 repsRest 60 secondsToes to Bar x 10-15 reps (work on developing rhythm here; advanced folks should look to keep their legs totally straight, with no bend in the knees)Rest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:9/6 Strict Handstand Push-ups (or L-Seated Dumbbell Press)15 Abmat Sit-ups18 Alternating Pistols or Walking Lunges w/DBs

"COMPETITION"

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

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters