December 9 2015

Fitness:

Row 400m
rest 30 sec x 8 (same time every set)
+
4 sets
Yoke Carry 150′ (front rack)-
SA FC (around gym) each hand- no leaning
+
4 sets
Pro cobra 60 sec
20 Band Pull Aparts (elbows locked out)

**Sub for the yoke carry is KB OH Carry-same distance

Competition:

A. Bench Press 1 RM
B. Push Press 1RM
C. Wtd Pullup (pronated grip) 1RM
+
4-5 Sled Pushes not too heavy; not too light
+
mobility work