5-21-14

Fitness:

10 min AMRAP @ 90%
10 DL 155/105
200m run
10 HR Pushup
4 min rest
10 min AMRAP
50m FC
5 T2B
15 wallball
4 min rest
10 min AMRAP @ 90%
10 DL 155/105
200m run
10 HR Pushup

Competition:

Shoulder Prehab
+
“Warm Up”
5 protract and retract pushups
8 ringrows no tempo
10 goblet squat
300m row
2 rounds
+
5 RFT
45 DU
20 wallball
10 T2B

Compare to Sept 10 2013