February 3 2016

Fitness:

Absolute Strength/ Conditioning/ Shoulder Stability
A1. Z press w DB’s palms facing each other 4 x 10 @ 3010 rest 30 sec
A2. RDL 4 x 8-10 @ 31×1 rest 1 min
B1. 13-15 UB Wallballs x 5 no rest
B2. sled push 15-18 sec x 5 rest 1-2 min
+
3 sets
12 Band Pullaparts
10 KB Bottom up press from half kneeling (5 per side)

Competition:

Aerobic Threshold
5 sets
8/12 Cal Row
1 suicide
rest 90 sec

rest 6-8 min

4 sets
15 Russian KBS
15 Burpee AFAP
rest 90 sec