10-24-13

Fitness:

5 sets of

3 Power Clean

Sprint 75m

rest as needed

+

Sled/Prowler x 6 (HAP)

+

5 sets of

6 TGU (HAP) 3 each side(rest as needed)

Competition:

Row 30 sec @ 85%

30 sec off

x 15

+

6 sets of

30 sec hollow hold

30 sec L Sit

60 sec FLR

10 pushups @ 3010