November 18 2015

Fitness:

Row 400m
rest 1 min x 6 (same time every set)
+
4 sets
Yoke Carry 75′ (On the back)
SA FC (around gym) each hand- no leaning
+
4 sets
Pro cobra 45 sec
20 Band Pull Aparts (elbows locked out)

Competition:

A. Bench 3RM
B. -5% of A for 3
C. -10% of A for 3
D. Push Press 3RM
E. -5% of D for 3
F.-10% of D for 3
G1. Reverse Fly on Inclince Bench with Plates(small metal plates) or DB’s 4 sets of 12 reps
G2. SA DB Row 4 sets of 12 reps
G3. Face Pulls 4 sets of 12 reps
**Ladies please remeber to use DB’s