Oct 10th 2018

Fitness:
A1. Push Press 4 x 8 (3 sec down)
A2. Strict PU 4 x 5-7 (may add weight)
+
5 sets
20 DU
10 SA Alt’ing DB Snatch
200m run
+
Core
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec

Competition:
10 min @ 80-85%
200m run
10 KBS
rest 3 min
10 min @80-85%
8/4 cals AB
30 DU
10 Box Jump Overs
rest 3 min
10 min @ 80-85%
10 cal row
3 cone malcolm