10-17-14

Fitness:

Run 1 mile for time
+
Tabata
KB Swings
ABmat Situps

Tabata is 20 sec of work; 10 sec of rest x 8

Competition:

A. Deadlift 5-7 x 4 @ 31×1 rest 2 min
B. Push Jerk x 2 x 5 rest 2 min
+
12 min AMRAP @ 90%
7 PC 155/105
15 Wallball

If you are competing on Saturday or Sunday

30 sec row @ 85%

30 sec off x 20

+

Take 10-15 min and visualize your success on Saturday and or Sunday. I would love to help coach anyone through this process.