December 12th, 2017

TUESDAY

Fitness:

“A1. RDL 5 x 5 @ 3333 rest 60 sec
A2. DB BP 5 x 7 @ 3010 rest 60 sec
+
4 sets
8-12 pushups @ 3010
4-5 Strict Pullups @31×3
rest 60 sec
+
4 sets
Sled push
18 KBS
rest 60 sec
+
Core
3 sets
Flutter Kick from Hollow Hold 20-30 sec
side arches 10 per side”

Competition:

“A. FS x 3 EMOM for 8 min
**Increase weight every 4 min- start w/2nd weight from last week
**Make sure you warm up good before this sesh
B1. OH WL w/ BB 3 x 8 per side- rest as needed
B2. BF Burpee 3 x 12- rest as needed
**focus on foot placement,body position, and breathing cadence
+
4 sets
20/15 cals AB
12 DB HC 50/35
35 DU
**partner up- 1 work and 1 rest- complete full round before switching”