4-16-15

Fitness:

A1. CGBP 8-10 x 5 @ 40×1 rest 20-30 sec
A2. PC 2-3 x 5 rest 1 min (perfect form)
+
5 sets
BB OH Carry Length of parking lot
side bridge 30-45 sec per side
Row 15 Calories
no rest

Competition:

A1.Wtd Dip 5-7 x 4 @ 41×0
A2. Good morning 4-6 x 4 @ 41×1 rest 2 min
+
Run 400m @ 80%
rest 2 min x 6 (consistent pace)
+
12 min “cool down” row Z1
**Do 1 light sled push every 3 min**