1-19-15

Fitness:

A1. Goblet Squat 6-8 x 5 @ 20×1 rest 60 sec
A2. Strict Pullup 4-5 x 5 @ 21×2 rest 60 sec (no bands) you may do “negative” pull-ups and ring rows
+
4 sets not for time; partner up and have fun
1 min max cal row
1 min Wallballs
1 min FLR- increasing weight per set

Competition:

A.Back Squat 2-2-2-2 x 3 rest 20/ rest 2-3 min
B. HSPU 3-4 Strict + 4-5 x 4 Kipping rest 2 min
+
3 sets @ 80, 90, 100%
30 Box Jump Step Downs
25 Burpee
20 Wallballs