Dec 11th 2018

Fitness:
A1. RDL 4 x 6 (HTLW)
A2. SA KB Row 4 x 7 per side (HTLW)
rest as needed
+
5 sets of the complex
5 DB DL
5 DB Devil Press
5 DB FR Lunge per leg
**After each odd rounds complete 400m run
+
Core
3 sets
SA FW 100′ (50′ per side)
Hanging Tuck 30 sec
Star Plank on Elbow 30 sec per side

Competition:
Aerobic Support
12 min AB Warmup
**Increase pace every 4 mins
+
1 min AB
1 min run
1 min Row
1 min burpee (nice slow pace)
1 min sled push/ Ski erg
x 6 sets
smooth transitions, pace appropriately