June 19th, 2018

TUESDAY

Fitness:

“A1. FR DB Stepup 4 x 5 per side (complete each leg before alternating)
A2. Death March (DB’s only) 4 x 5 per side
B1. CG BP 4 x 7 @ 31×1 (last rep on each set hold for 30-45 sec)
B2. Sled Pull Hand over Hand 4 x 50′
B3. AB 15/12 Cals AFAP
rest as needed b/n efforts
+
Stretch/Cool Down”

Competition:

“A1. Dips 5 x 3 @ 31×1 (HAP)
A2. Elevated Feet Ring Row 5 x 7 (make as hard as possible) pause at the top
A3. OHS from the floor 5 x 7 (HAP)
+
4 sets
14 Alt’ing Pistols
Practice HS Walk (Partner up)
rest as needed to do all movements with the best form possible”