1-21-15

Fitness:

5 sets @ 80%
Bear Crawl 150′ (75 Fwd+ 75 Bckwd)
Lat Pullups 10-12 w/ 2 sec hold @ top
Dish Hold 30-35 sec
2 TGU Per side
+
3 sets
10-12 Face Pulls @ 3113
10-12 V Pulls @ 3113

Competition:

Row 500m @ 90%
rest 1:45 x 11

rest 5 min b/n 6 and 7
+
Lax ball work and shoulder mobility