September 20th, 2018

THURSDAY

Fitness:
A1. KB Press (Half Kneeling) 4 x 5 per side slow and controlled
A2. I’s and T’s 4 x 5 per slow and controlled
A3. Strict PU 4 x 5-7 slow and controlled
rest as needed b/n each exercise
+
3 min AMRAP
3 PC 135/95
6 Pushups
9 Air Squats
rest 1 min x 3
We will be working up to “Chief” over the next few weeks
+
2 sets
50 ‘ Rev Bear Crawl “very slow”
Side plank 30 sec each side

Competition:
A1.CG DL- 5 x 5-Work to a heavy 5 for the day
A2.BB BP 5 x 7
+
Teams of 2
100 Cal Row
80 KBS
60 Thrusters
40 BBJO
20 C2b PU
+
3 sets each partner; relay style
200m run
12 Burpees to 6″ touch