Dec 20th 2018

Fitness:
A1. Alt’ing Incline DB BP 4 x 7 @ slow and controlled
A2. DB Skull Crushers 4 x 7 per side
A3. SA Ring Row w 4 x 5-7 per side slow and controlled
B1. FWD Bear Crawl 30 sec + Rev Bear Crawl 30 sec x 4
B2. Russian KBS x 7 + American KBS x 7 x 4 sets
B3. Peg Board eccentrics 4 x 3 @ 3 sec hold and 3 sec down
+
3 sets
4 cone Malcolm
rest as needed- faster each set

Competition:
A. Hang Clean + 3 FS- Build to a moderate load of the complex in
5 sets
+
5 sets @ NON Fatiguing Effort
25/18 Cals Row
Sled Push
10 DB BP
8 DL 245/165
rest as needed
**Mix some Ski Erg in with the rowing
+
3 sets
10 SL Glute Bridge
8 BB Hip Thrust
10 SL RDL