1-14-15

Fitness:

5 sets @ 80%
Bear Crawl 150′ (75 Fwd+ 75 Bckwd)
Lat Pullups 10-12 w/ 2 sec hold @ top
Dish Hold 30-35 sec
+
3 sets
10 Face Pulls @ 3113
10 V Pulls @ 3113

**Face Pulls and V pulls are both done with bands

Competition:

Row 500m @ 90%
rest 1:45 x 10
+
Lax ball work and shoulder mobility