March 30th, 2018

FRIDAY

Fitness:

“10 min Aerobic warmup
Pick 2-3 exercises and work on a weakness
+
8 min AMRAP
3/6 Strict PU
8 Cal Row
10 KB Push Press 35/26
+
8 min AMRAP
200m run
8 Burpee to 6″” touch
12 KB FS
+
3-4 sets
Sled Push
Shuttle Run”

Competition:

“A1. False Grip Pullups (Pullups) 4 x 3-5 (perfect reps) slow and controlled
**Turn rings out at the bottom
A2. Dips 4 x 3-5 (No Bands) (Use Dip Bar)slow and controlled
**the goal here is to create the best body positions and to have as close to perfect
reps as possible
**Get as low as your mobility will allow
B1. Z Press w/ 4 x 8-10 (slow and controlled)
B2. Strict C2b Pullup (2) + 10-20 sec hold w/ chest on the bar x 4 sets
**You may need a spotter for B2
+
4 sets
Scap circles 5 each way
Lsit 20-30 sec
4-5 Strict T2b
10-12 pushups @ 5010 w/ perfect form”