9-24-13

Fitness:

A. 16 Min Row and DU mix

B. CGBP 5 x5 @ 50% of 1 RM

+

8/15 Pushups @ 30×2 (hands must be on DB)

10 walking lunges

7 jump overs x 3

Competition:

A. 400m run @ 75-80%

rest 3 min x 4

B. Push Press 5×5 @ 50% of 1 RM

+

100m FC

L- Sit accumulate 30 sec

Hollow Hold accumulate 30 sec

x5