Nov 14th 2018

Fitness:
0-3 min
400m run
10 Strict Pullups
4-7 min
20/15 Cal Row
AMRAP KBS (American)
9-12 min
1 sled push
15 Slam Balls
1 sled push
rest 2 min x 2
+
2-3 sets
FW 150′
Sea Lion (down and back)

Competition:
0-3 min
400m run
AMRAP t2b
4-7 min
20/15 Cals AB
AMRAP KBS (American)
9-12 min
20 DL 115/75
10 OHS
20 BF Burpee
rest 2 min x 2
+
2-3 sets of Play and Core
2-3 TGU (per side)
Hollow/Arch Work