December 14th, 207

THURSDAY

Fitness:

“A1. Zpress w/ DB’s 4 x 6 @ 3010 rest 60 sec
A2. Ring Row w/ feet elevated on (Rogue Block) 4 x 5-7 @ 31×3 rest 60 sec
A3. Banded Tricep Ext 4 x 8-10 @ 3131 rest 60 sec
+
4 sets
10 BF Burpee
9 T2b
8 PC
rest 60 sec
+
OH Mobility/Stretching
2 sets
Arms OH bench stretch 30 sec
Wall Slides 4-5 reps slow and controlled”

Competition:

“8 min AMRAP @ 90%
10 AB
9 t2b
8 HPS 95/65

rest 3 min

8 min AMRAP
Malcolm
10 FS 115/75
30 DU

rest 3 min

For time
55 Cal Row
55 KBS (American)”