7-16-14

DGA

Just a friendly reminder that there is a kids room for your children to wait while you train. If you can please help us out with that it would be greatly appreciated. Thank you

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 @ 80%
12 BB Alt’ing Front Rack Stepups
45 sec Hollow Hold
20 DU/ 50 Singles

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 @ 80%
SA Waiter Carry 150″ Heavy- 75 Left+ 75 Right #70/45
200 m run
30 UB DU