August 3rd, 2018

FRIDAY

Fitness:

“A1. Double KB FS 4 x 7 rest 60 sec
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
10-15 sec chin over bar hold
12/10 Cals AB
12 KBS
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”

Competition:

“Good aerobic warmup 10-15 min
+
1000m row
40 KBS
20 Burpee Box Jump Overs
rest 10-15 min
+
2 sets
800m run
20 Thrusters 115/75
rest 1:1”