Nov 27th 2018

Fitness:
A1. RDL 4 x 7 @ (3 sec down, fast up)
A2. SA KB Row 5 x 7 per side (3 sec hold @ top, 3 sec down)
rest as needed
+
1k Row
4 rounds
4 Pullups
8 Pushups
12 Wtd Walking Lunges
1k Row
+
Core
3 sets
SA FW 100′ (50′ per side)
Hanging Tuck 30 sec
Star Plank on Elbow 30 sec per side

Competition:
Skill Work- “Mindful Training”
A. OHS- Work to a heavy 5 for the day
B. AMRAP -2 @ 65-75% of A x 2 sets
+
4 sets
15/20 Cal Row (AFAP)
15 BF Burpee
15 T2b
rest 2 min
+
3 sets
Double KB OH Carry 100′
FLR in RIngs w/ feet elevated 30-45 sec
Hollow Hold 30 + 30 sec Hollow w/ flutter