January 11th, 2018

THURSDAY

Fitness:

“4 sets
15/10 Cals AB
12 Burpee to 6″” touch
rest 60-90 sec
+
4 sets
20/15 cal Row
12 KB Thruster
rest 60-90 sec
+
5 sets
Malcolm
**Faster every set
**Rest as needed
**Only 3 people at a time
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Barbell Rollouts x 8-10″

Competition:

“A1. Deadlift 5-5-5 x 3 rest 15 sec rest 2 min
A2. HSPU (strict or kipping) 5-5-5 x 3 rest 15 rest 90-120 sec
+
Teams of 2
2k Row rotating every 500m
50 DL 225/155
40 HSPU
30 Pullups
20 PC 155/105
2k Row rotating every 500m
+
3 sets
Hollow Hold 30-45 sec
Hollow Hold w/ Flutter Kick 20-30 sec
Psoas March 16 reps (8 each side)
**Use KB each hand for all 3 exercises”