Wednesday 1.31.2018

"FITNESS"

A. Four sets of:Deadlift x 8 reps @2011Rest 45 secondsDumbbell Bench Press x 8-10 reps @2011Rest 45 secondsBanded Face Pulls x 12-15 repsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-ups or L-Seated Dumbbell Press12 Kettlebell Swings30 Double Unders or 24 Lateral Jumps Over the Kettlebell

"PERFORMANCE"

A. Deadlift*Set 1 – 50% x 8 reps*Set 2 – 60% x 6 reps*Set 3 – 70% x 4 reps*Set 4 – 80% x 3 reps*Set 5 – 85% x 2 reps*Set 6 – 85% x 2 repsRest 2-3 minutes between sets.B. Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-ups12 Kettlebell Swings (32/24 kg)30 Double Unders

"COMPETITION"

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

"ENDURANCE"

500m Row @90% (hard pace)+Rest 3 minutes+30 Second Hard Row30 Second Moderate30 Second Easyx 5 roundsRest 3 minutesx 2+Rest 3 minutes+500m Row (goal is to match your first effort)