June 1 2016

Fitness:

A1. SL RDL 4 x 7 per side (slow and controlled)
A2. FLR in RIngs (feet elevated) 65-75 sec x 4
+
4 sets
Reverse Sled Drag
Double KB OH Walk (length of parking lot)
+
(Extra Work)
3 sets
10 Barbell Rollouts
12 Paloff Press (6 per side)

Competition:

Row 500m @90%
rest 2 min x 6
rest 5 min x 2
Interval 11 @ 95%, 12 @ 100%
+
3 sets
2 Legless RC
2 sled pushes rest 30 sec b/n each
12 GHD Situps

DGA Extra Work/ Conditioning
5 sets
15 russian kbs
1 shuttle run
rest as needed