June 29 2016

Fitness:
A. HPC 5 x 4 rest as needed
B1. Double KB OH Walk 150′ x 4 sets no rest
B2. SA DB Row 4 x 10 @ 31×1 rest 60 sec
+
3 sets
15 Face Pulls (half kneeling)
8 DeFranco Cuban Press
+
FR Mobility work

Competition:
10 min Row @ pace you can hold for 30 min
10 min AB @ @ pace you can hold for 30 min
10 min Run @ pace you can hold for 30 min
+
Mobility