July 7 2016

Fitness:

A1. Deadliift 5 x 5-7 @ 31×1 no rest
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:

10 min Row @ pace you can hold for 30 min
10 min AB @ @ pace you can hold for 30 min
10 min Run @ pace you can hold for 30 min
+
Mobility