8-13-14

Fitness:

A1. Romanian Deadlift or RDL 5-7 x 4 @ 31×1 rest 2-3 min
A2. SA DB Arnold Press “Seated” 6-8 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
10 BB OH Walking Lunges (HTLW)
10 Barbell Row @ 3010
90 Sec FLR (Rings)
1 Sled

Competition:

A1.BB Upright Row 4-5 x 5 @ 3010 rest 30 sec
A2. DB SA Push Press 4-5 x 5 @ 31×1 rest 20, rest 45 sec
A3. Supinated “strict” C2b Pullup 2-3 x 5 @ 31×1 rest 2-3 min
B1. 400m run rest 1 min
B2. 25 KBS rest 30-45 sec
B3. Strict pullup
+
10 TGU per side w/ Barbell