December 29th, 2017

FRIDAY 

Fitness:

“A. Back Squat 5 x 2 rest 2 min- Work to a heavy 2 for the day
+
5 sets of the complex
5 DB PC
5 FS
5 Push Press
5 Lunges per side
rest as needed
+
4 sets
Double KB FR Bottoms Up Hold 30 sec
SA FW 150′
+
3 sets
10 Pushups @ each weight
males-45,35,25,BW rest as needed to complete
females-25,15,10-BW”

Competition:

“4 sets @ comp pace (keep up with times)- you will need these next week;)
10 UB Thrusters 95/65
30 DU
60 sec easy recovery row
+
EMOM for 20 min
1-12 BB OH WL 95/65
2-6-8 C2b Pullups
3-10 BF Burpee
4-8-10 T2b
+
10 min easy cool down alternating cyclical movements
AB
Row
run/jog”