12-11-13

Fitness:

A1. BB OH Walking Lunge 10 each leg x 3 rest 1 min

A2. TGU 4 each side x 3 no rest

+

6 – 75m Sprints rest as needed

+

1 min Plank

30 sec hollow hold

30 sec bar/ring support

x 5

 

Competition:

1k row @ 90%

rest 3 min

For time:

5 wallwalks

SA FC 75m

SA FC 75m

20 C2B Pullups

SA FC 75m

SA FC 75m

20 C2B Pullups

5 wallwalks

rest 3 min

1k row @ 90%

+

40 sec hollow hold

30 sec ring support

10 sec t2B hold

x 5