July 27 2016

Fitness:
A1. Deadliift 5 x 3-5 @ 31×1 no rest (build)
A2. DU 5 x 30-45
A3. Sled Push heavy grinding pace x 5 sets
+
4 sets
30- 45 sec FLR (go past parallel, scale appropriately)
Holllow Rock 20 reps (toes pointed; knees locked out)
Strict T2b x 5-7 (you may sub leg lifts)
+
Optional (Sweat Session)
Shuttle run (parking lot) x 8-10 rest as needed

Competition:
“Active Recovery”
AB 30 sec @ 90%
30 sec rest x 16-18
+
4 sets
FW with KB/hand Length of parking lot (down and back)
4 Wall Walks on even sets (1-2 legelss RC’s on odd sets)
Hollow Hold 45-60 sec