Jan 7th 2018

Fitness:

A. Double KB FS 5 x 5 @ 5555 + 5 sets of the complex 5 DB HC 5 FS 5 DB PP 5 Rev Lunges per side rest as needed (HTLW) + 3 sets (shoulder health) 10 Pushups @ @ 3010 Double KB FR Bottoms Up Hold 10 Band Pull Aparts

Competition:

A1. Strict HSPU from Box 3 x 5 slow and controlled A2. Strict Pullups 3 x 5 slow and controlled + 3 sets each for time 30/22 Cal Row 14 Double KB Snatch (needs to be UB, please adjust numbers) Active rest = 200m run slow and steady + 4 sets 65 DU Sled Push HS Hold/ HS Shoulder Taps-think skill work