July 13 2016

Fitness:

A1. Deadliift 5 x 5-7 @ 31×1 no rest (HWFLW)
A2. DU 5 x 30-45
A3. Sled Push heavy grinding pace x 5 sets
+
3 sets
30-45 sec FLR in Rings
30-45 sec Holllow Hold (toes pointed; knees locked out)
30 sec per side side plank
+
Opitonal (Sweat Session)
Shuttle run (parking lot) x 8-10 rest as needed

Competition:

“Active Recovery”
AB 30 sec @ 90%
30 sec rest x 15
+
4 sets
FW with KB/hand Length of parking lot (down and back)
Reverse Bear Crawl 150′
Hollow Hold 45-60 sec