December 8 2015

Fitness:

A1. Shoulder Press 5 reps + 5 Push Press @ 31×1 (1 sec pause with bar OH) “HTLW”
A2. Barbell Row w/ Supine Grip 10 reps x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
4 sets
Pushups 6-8 x 4 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) If this is easier…please elevate feet
RFESS 10 per leg x 4 @ 3010 no rest “HTLW”
Seated Floor Press 10-12 x 4 @ 3010 no rest
Chin Over the bar hold 5-10 sec @ 3 positions (chin over, bar in line with forehead, and elbows at 90 degrees)

+
(Males)
5 sets
10 Calories AB “Assault Bike” (AFAP)
7 Burpee (AFAP)
1 Sled #25 per side
rest 1-2 min b/n sets
***Will rotate on the AB…We will be getting new bikes soon

Competition:

A. Back Squat 5 RM compare to 9/14/15
B. RFESS 6RM @ 3010- goal is 1/3 BW per hand
C. 3 rounds for time
500m row
20 Burpee over rower
Compare to 7//13/15