August 21st 2018

TUESDAY

Fitness:

“Deload
A1. Alt DB BP 4 x 7
A2. I’s & T’s 4 x 5 slow and controlled
+
20 min AMRAP @ 60-70%
Sled push
400m run
10 Burpees to 6″” touch ( 3 sec pause in b/n each rep)”

Competiton:

“Deload
A1. Wtd Duck Walk 25′ x 4 slow and controlled
A2. Crab Walk (hands fwd 25′ + hands bckwd 25′) x 4
+
HS Walk/Pistol Practice
**You may need to spend some time on ankle mobility before you
you get started
+
3-4 sets
Elevator Dips x 3-5 slow and controlled
Strict Ring PU x 3-5”