Tuesday 7.10.2018

"FITNESS" & "PERFORMANCE"

A. Three sets of:Back Squat x 8 reps*Rest 60-90 secondsSingle Arm Trap-3 Raise x 8-10 reps each arm @3010Rest 60-90 seconds*Shoot for 60-65% of your 1-RM Back Squat, if you know it.B. Complete as many rounds and reps as possible in 12 minutes of:5 Burpees5 Waiter Squats Left Arm5 Burpees5 Waiter Squats Right Arm30 Double Unders (or 60 singles)

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets