7-23-14

Fitness:

A1. Romanian Deadlift or RDL 5-7 x 4 @ 31×1 rest 2-3 min
A2. DB Arnold Press 10-12 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
12 BB Front Rack Walking Lunges (building)
10 Pushups @ 3010
45 sec Hollow Hold
1 Sled

Competition:

A1.BB Upright Row 10-12 x 4 @ 3010 rest 30 sec
A2. DB SA Push Press 10-12 x 4 @ 31×1 rest 20 rest 45 sec
+
4 rounds not for time
500m row
40 UB DU
Waiter Carry 150′ (75L+75R)