8-6-14

Fitness:

A1. Romanian Deadlift or RDL 5-7 x 4 @ 31×1 rest 2-3 min
A2. SA DB Arnold Press “Seated” 8-10 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
14 BB Front Rack Walking Lunges (HTLW)
10 Double Hand DB Row @ 3010
45 sec Hollow Hold
1 Sled

Competition:

A1.BB Upright Row 6-8 x 4 @ 3010 rest 30 sec
A2. DB SA Push Press 6-8 x 4 @ 31×1 rest 20 rest 45 sec
A3. Supinated “strict” C2b Pullup 3-4 x4 @ 31×1 rest 2-3 min
+
3 rounds @ 85%
400m run
21 KBS
12 C2b Pullups
+
10 TGU per side w/ Barbell

**Scores for Helen should be a little faster**