April 13 2016

Fitness:

Absolute Strength/Speed Strength/ Fun
A1. Deadlift 5 x 3-4 @ 21×1 no rest
A2. HPC 5 x 2-3 no rest
A3. Sled Push (heavy) rest 1-2 min
+
3 sets
10 Powell Raise per side @ 3010
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

***If you are looking to get “stronger” please take longer rest periods

Competition:

30 min Row TT
+
5-6 sets
Legless RC
Double KB OH Carry 150′
L-Sit AMSAP
rest as needed

**Please set the rower @ 30:00 to count down. We need

Total cals

Total meters

Pace/500m