7-29-14

Fitness:

A1. Romanian Deadlift or RDL 4-6 x 4 @ 31×1 rest 2-3 min
A2. DB Arnold Press 8-10 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
10 BB Front Rack Stepups
1/3 Rope Climbs
1 Sled

Competition:

A1.BB Upright Row 8-10 x 4 @ 3010 rest 30 sec
A2. DB SA Push Press 8-10 x 4 @ 31×1 rest 20 rest 45 sec
+
3 rounds @ 80%
400m run
21 KBS
12 C2b Pullups
+
10 TGU per side w/ Barbell