June 22 2016

Fitness:

A1. HPC 5 x 5 no rest (HWLW)
A2. FLR in RIngs (feet elevated) 75-80 sec x 5 rest 90-120 sec
+
4 sets
SA FW (length of parking lot) down and back with both hands
FW w/ KB in Front Rack down and back (use both hands for this)
+
3 sets
15 Face Pulls (half kneeling)
8 DeFranco Cuban Press

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
**There is no rest b/n exercises