July 19 2016

Fitness:

A. HPC 5 x 3 rest as needed (HWFLW)
B1. Double KB OH Walk 150′ x 4 sets no rest (FHTLW)
B2. SA DB Row 4 x 7 @ 31×1 rest 60 sec (build)
+
3 sets
15 Face Pulls (half kneeling)
8 DeFranco Cuban Press
+
FR Mobility work
+
Sweat Session (Optional)
Run 400m with (perfect running technique)
rest 1:1 x 4-5

Competition:

A. PC + 10 Push Press x 4 sets rest 2 min
B. RDL 3 x 10 @ 31×1 rest 2 min
C. Accumulate 40 hollow rocks- not for time
+
500m row @ 80%
12 Burpee over rower
rest 2 min
x 3 sets