May 25 2016

Fitness:

A1. SL RDL 4 x 8 per side (slow and controlled)
A2. FLR in RIngs (feet elevated) 55-65 sec x 4
+
4 sets
Reverse Sled Drag
Double KB OH Walk (length of parking lot)
+
(Extra Work)
3 sets
10 Barbell Rollouts
12 Paloff Press (6 per side)

Competition:

Row 500m @90%
rest 2 min x 5
rest 5 min x 2
*10 total intervals
+
3 sets
2 Legless RC
Sorenson Hold (AMSAP)
3 TGU Per side