Tuesday 4.10.2018

"FITNESS" & "PERFORMANCE"

A. Five sets of:Seated Barbell or Dumbbell Strict Press x 5-6 repsRest 2-3 minutesB. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 18 Dumbbell Shoulder to OverheadMinute 2 – 15 Box Jump-Overs (24/20")Minute 3 – 12/9 Calorie Assault Bike SprintMinute 4 – RestC. Three or Four sets of:20 Second Side Plank Left10 Seconds Rest20 Second Side Plank Right10 Seconds Rest

"COMPETITION"

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

"ENDURANCE"

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m