Tuesday 5.24.2016

"FITNESS"

A. Three sets of:Single Leg Kettlebell Deadlift x 6-8 reps/side @3011Rest 60 secondsL-Seated Dumbbell Press x 8-10 reps @2011Rest 60 secondsSide Planks x 30-40 seconds/sideRest 60 secondsB. Five rounds for time of:5 Shoulder to Overhead10 Burpees Over the Barbell

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Snatch x 1 repBuild in load over the 10 sets to today's heavy singleB. Five rounds for time of:5 Shoulder to Overhead (155/105 lb)10 Burpees Over the Barbell

"COMPETITION"

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

"ENDURANCE"

400 Meter Run @3-5 seconds faster than your best mile pace400 Meter Recovery Jog200 Meter Sprint200 Meter Recovery Walkx 3 rounds