1-7-15

Fitness:

4 sets not for time
10 ring row or 2-3 pullups @ 2112
BB OH Carry “Clean” Grip 150′
RFESS 4-5 reps (2 sec pause with knee on the floor)
+
3 sets not for time
Sorenson Hold 60-75 sec x 3 no rest
Hollow Hold 35-45 sec

Competition:

Easy Pace
1 min at each station x 5
light sled
FLR
singles
row
+
work on shoudler and front rack mobility