March 3 2016

Fitness:

Absolute Strength/ Conditioning/ Shoulder Stability
A1. Z press w DB’s palms facing each other 4 x 6 @ 3010 rest 30 sec
A2. RDL 4 x 5-7 @ 31×1 rest 1 min
B1. 6 Burpee Box Jump Step Overs + 12 Russian KBS
B2. sled push 15-18 sec x 5 rest 1-2 min
+
3 sets
15 Band Pullaparts
14 KB Bottom up press from half kneeling (7 per side)

Competition:

Flush
Mobility 10-15 min
+
30 sec AB @ 85-90%
30 sec 50% x 15-20