April 6 2016

Fitness:

Absolute Strength/Speed Strength/ Fun
A1. Deadlift 5 x 4-5 @ 21×1 no rest
A2. HPC 5 x 2-3 no rest
A3. Sled Push (heavy) rest 1-2 min
+
4 sets
Shuttle Run (outside)
8 OH MedBall tosses with partner
+
3 sets
10 Powell Raise per side @ 3010
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

***If you are looking to get “stronger” please take longer rest periods

Competition:

Time Trial

30 min row for max meters