5-29-14

Fitness:

12 min AMRAP @ 90%
13 walball
300m row
2/5 strict pullup
rest 5 min
12 min AMRAP @ 90%
1 min FLR
8 HPC 115/75
200m run
5 min rest
12 min AMRAP @ 90%
10 KBS
7 Burpee
15 DU

Competition:

Shoulder Prehab
+
A. Shoulder Press 10-12 x 4 @ 3111 rest 2-3 min
B. Push Jerk 3-3-3-3-3 rest 3 min
C1. SA DB Row 10-12 x 4 @ 31×2 rest 30 sec
C2. TGU 3 per side x 4 (HAP) Build