June 15 2016

Fitness:

A1. HPC 5 x 5 no rest
A2. FLR in RIngs (feet elevated) 75-80 sec x 5 rest 90-120 sec
+
4 sets
SA FW (length of parking lot) down and back with both hands
FW w/ KB in Front Rack down and back (use both hands for this)
+
3 sets
15 Face Pulls (half kneeling)
10 DeFranco Cuban Press

Competition:

400m run @ 75-80%
rest 2 min x 7
rest 5 min b/n sets 4 and 5
**All times should be the same
**Match same intensity as last week
+
Mobility