5-20-15

Fitness:

A1. Strict Pullup (F) 4-5, (M) 3-4 x 5 @ 31×2 no rest

A2. Stepup 6 per leg x 5 rest 90 sec after you finish both of legs, 1 leg @ a time

B1. Hanging knee raises 6-8 x 4 @ 31×2 no rest(you may add weight,DB b/n feet)

B2. Single Leg Hip Bridge 8-10 x 4 no rest (pause 3 sec @ top with hips completely open)

B3. Row 20 calories AFAP x 4 no rest

Competition:

A. HPC(from hip/mid thigh) + HPC(below knee)x 5 rest 2 min

B1. DB Snatch 6 per arm Alt’ing x 4 no rest

B2. Ring Pushup(F) 5-7, (M) 8-12 x 4 rest 1-2 min (feet on block)

5 Sets @ 80%

SA DB OH Carries (waiter walk) 75′ x 4 (HAP)

Pistols 6 per leg (may add weight)