Tuesday 4.18.2017

"FITNESS" & "PERFORMANCE"

A. Four sets of:Barbell Strict Press x 4-6 reps @21X1 tempoRest 60 secondsSingle Leg DB Romanian Deadlift (Hold 2 Dumbbells here)x 4-6 reps/leg @3011 tempoRest 60 secondsB. In teams of three, with one partner working at a time, complete 5 sets each of:200 Meter Run10 Dumbbell Push Presses*There runs should be high effort, sprint sets.C. Four sets of:20 Second Hollow Hold10 Second Rest20 Second Arch Hold10 Second Rest

"COMPETITION"

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

"ENDURANCE"

Three sets of:Run 2400 Meters @ 85% of your 1600 meter PR paceRest 3 minutes