July 23 2015

Fitness:

A1. RDL 10-12 x 5(M), x 7(F) @ 4010 no rest
A2. Reverse Bear Crawl 150′ x 5(M) x 7(F) no rest
+
5 sets
Sled Push (15-18 sec of work)
5-7 Strict Supinated Pullups
200m run or row

Competition:

A1. Barbell Stepup 8 per leg x 3 @ 31×1 rest 60 sec b/n legs; 3 sec on the way down
A2. Barbell Upright Row 10-12 x 3 @ 3010 rest 90 sec
+
4 sets
8 HPC 135/95 masters 105/75
15 Wallball
10 NPUBBJ
rest 1 min after each set