July 10th, 2018

TUESDAY

Fitness:

“A1. Weighted Box Step Ups 4 x 8
A2. Double KB WL 4 x 8 per side
B1. CG BP 4 x 7
B2. Handstand Hold 4 x 20 sec (Stay very
tight)
B3. Sled push x 4
rest as needed after B’s
+
Core x 3
Alligator Rolls x 10
Hollow w/ Flutter Kick w/ KB x 30-45 sec
Strict Knees to Elbows x 8-10”

Competition:

“A. HS Hold 4 x 10sec + 4-5 SHSPU
B1. DB FR WL 5 x 50′ rest as needed
B2. Strict T2B 5 x 8
B3. Weighted Box Step Ups 5 x 8
+
10 min AMRAP
5/8 cal AB
10 Burpees
5 Squat Cleans @155/105”