8-12-14

Fitness:

A1. BB Upright Row 8-10 x 4 @ 3010 rest 20 sec
A2. Strict Pullup 1-2 x 4 @ 41×1 rest 1-2 min
+
200m run @ 90%
rest 1 min x 5
+
3 rounds @ 90-92%
25 KBS
400m row

Competition:

A1. RDL 5-7 x 4 @ 21×1 rest 30 sec
A2. Dips 6-8 x 4 @ 31×1 rest 1-2 min
B. Reverse Lunges 6 each leg x 4 rest 1-2 min
+
4 rounds @ 80%
1 RC (legless for guys) 12′
14 pistols
1 RC
20 Hand Release Pushups