January 22nd, 2018

MONDAY

Fitness:

“3 sets
SL Glute Bridge w/ band 5-7 per side
Bird dog (No band) 5-7 per side
+
A. Clean + 2 HC + 1 FS Build to a heavy complex for the day in 12 min
+
7 min AMRAP
DB/KB FR WL 6 per side
3-5 Strict Pullups
30 DU
rest 2 min x 2
+
3 sets
SA FW 150′
15 Sit Up to Pike
7 side bends per side”

Competition:

“Open Prep
Good Comp Warmup- 20 min
15 min AMRAP
150 WB
100 DU
35 C2b Pullups
rest to full recovery
12 min AMRAP @ 75-80%
200m run (sub shuttle run for the 630P Class)
12 RKBS
20/15 Cal Row
+
Cool down/Movement 10-15 mins
“