5-12-14

Fitness:

Back Squat 5×5 @ 50% of 1 RM
+
1min FLR + 5/7 pushps @ 3111
RIng/ Dip bar holds 30 sec
Hollow Hold Accumulate 45 sec
rest as needed x 5
+
Over Head mobility exercises
+
OHS 5×5 (light weight)

Competition:

Back Squat 5 x5 @ 50% of 1RM
+
12 pistols
1-2 legless (scale as needed)
t2b hold (accumate 15 sec)
1 min FLR+ 8/12 Pushup @ 3111
rest as needed x 4
+
Ankle Mobility