August 10th, 2018

FRIDAY

Fitness:

“A1. Thruster 4 x 5 (Build) rest 60 sec
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
Malcolm
12/10 Cals AB
Sled Push (Heavy and Fast)
rest as needed
+
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”

Competituon:

“Good aerobic warmup 10-15 min
+
2 RFT
25 Cal Row
25 KBS
25 Burpee to 6″” touch
100 DU
rest as neeeded
+
3 sets
600 m run
25 WB
rest 1:1″