8-27-14

Fitness:

A1. Romanian Deadlift or RDL 4-5 x 4 @ 31×1 rest 2-3 min
A2. SA DB Arnold Press “Seated” 4-5 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
SA Farmer Carry (HAP) 150′
10 BB OH Lunge
60 Sec FLR (wtd) #25/45
1 Sled

Competition:

A1. RDL 4-5 x 5 @ 21×1 rest 30 sec
A2. Dips 4-5 x 5 @ 31×1 rest 1-2 min
B1. KBS 15 reps x 5 sets rest 30 sec
B2. Strict Supinated Pullups x 4-5 x 5 rest 1 min
+
Alt’ing Wtd Pistols x 5 each leg x 4 rest 2 min

(Competition Females will do 2 extra sets)