6-4-15

Fitness:

A1. Good morning (M)4-5, (F) 8-10 x 5 @ 31×1 rest 2 min (females rest 60-90 sec)
A2. Pro Cobra 45-60 sec x 5 no rest
+
4 sets
3-5 Strict Supinated Pullups @ 41×1
30-45 sec hollow hold
7 RFESS per leg (pause with knee on ground for 2 sec)

Competition:

A1.Wtd Dip 2-3 x 5 @ 41×0 rest 30-60 sec
A2. RDL 3-5 x 5 @ 41×1 rest 2 min
+
10 min @ 80%
10 kbs
8 burpee
35 UB DU
+
1 sled for every round thats not UB on DU