October 28 2015

Fitness:

5 sets
1 Shutlle Sprint
15 Russian KBS
+
4 sets
X’s, T’s, W’s and Y’s (We will have to put the bench on blocks) “You will not need much weight”
SA FW Length of parking lot(down and back with each arm)
+
3 sets
150′ Reverse Bear Crawl (Length of gym down and back)
30 Jumping Lunges (15 per leg)

***Start with #2.5 plates for the X’s, T’s, W’s and Y’s

Competition:

A. Bench 5RM
B. -5% of A for 5
C. -10% of A for 5
D. Push Press 5RM
E. -5% of D for 5
F.-10% of D for 5
G1. Reverse Fly on Inclince Bench with Plates(small metal plates) or DB’s 4 sets of 12 reps
G2. SA DB Row 4 sets of 12 reps
G3. Face Pulls 4 sets of 12 reps