June 21st, 2018

THURSDAY

Fitness:

“A1. PC 5 x 3- work to a heavy 3 for the day
A2. Shoulder Press (from Racks) 5 x 5
B1. RFESS 4 x 7 per side
B2. Burpee Broad Jump 4 x 7
B3. Sled push x 4
rest as needed for A’s and B’s
+
Core
3 sets
Side plank 30 sec per side
2 min Wtd FLR 45/25
100′ Reverse Bear Crawl w/ #5 plate on your back

Competition:
A. PC + PJ x 5- Build to a heavy 5 for the day
+
EMOM for 18 min
1 min- 3-5 Strict Pullups
2 min- Run (parking lot) just one way
3 min- 8-10 Burpee to 6″” touch
“