5-13-15

Fitness:

5 sets
SA FW length or parking lot (HAP) Do not lean, stay straight
200m run
4-10 Pushups (Rings) @ 3010 + 30-45 FLR (Rings) feet on block
1 sled
20-30 DU(optional)
+
Face Pulls 3 sets x 12 reps @ 4114
+
Shoulder mobility

Competition:

1 min each station
Singles x 30 sec, Doubles x 30 sec
AD/Row
HS Walk Practice or Wall Walks
Side Bridge 1 min per side
x 6 sets
+
10 min jog or row @ 70-75%