May 18 2016

Fitness:

A1. SL RDL 4 x 8 per side (slow and controlled)
A2. FLR in RIngs (feet elevated) 45-60 sec x 4
+
4 sets
Reverse Sled Drag (length of the parking lot)
Double KB OH Walk (length of the parking lot)
+
(Extra Work)
3 sets
8 Barbell Rollouts
10 Paloff Press (5 per side)

Competition:

Row 500m @90%
rest 2 min x 4
rest 5 min x 2
*8 total intervals
+
3 sets
2 Legless RC
Sorenson Hold (AMSAP)
3 TGU Per side