August 23 2016

Fitness:
A1. RDL 4 x 7 @ 31×1 no rest **Build**
A2. Renegade Row 4 x 8 per side no rest
B1. WW x 2 + 8/5 Pushups @ 3010+ 30- 45 sec FLR x 5 sets (this is a complex; no rest until the completion of the complex) rest as needed
B2. Wtd Step up 5 x 6 per side **control eccentric, do not add weight unless form is perfect (males and females use 20″ box)
***Please do not alternate the Stepups, complete 1 leg at a time
+
FR Mobility work
+
Optional (Sweat Session)
Shuttle run (parking lot) x 8-10 rest as needed

Competition:
A. Push Press 5-5-3-3(Start from the floor) rest 2 min
B. Strict T2b 5 + Kipping T2b 5-7 x 3 sets rest 90-120 sec
C. Accumulate 60 hollow rocks- not for time
+
4 sets
30 sec row (cals)
30 sec rest
30 sec FS
30 sec rest
30 sec KBS (American)
rest 2:30
**Clock starts @ 0:00
Work @ 0:00,1:00,2:00
Clock Starts back over @ 4:50