November 24 2015

Fitness:

A1. Shoulder Press 8 reps x 4 sets @ 31×1 no rest
A2. Barbell Row w/ Supine Grip 10 reps x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
C1. Pushups 6-8 x 5 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) no rest
C2. RFESS 12 per leg x 5 @ 3010 no rest
C3. Seated Floor Press 10-12 x 5 @ 3010 no rest
+
(Males)
4 sets
Double KB OH Walk 40 sec
2 WW
4-6 Strict Pullups
rest as needed

Competition:

A. Deadlift Paused 2 inches off Ground 1 sec 1RM,
B. -20% for 3 with pause
C. RFESS 10 per leg x 5 sets
+
EMOM for 21 min
1 min-10 Burpee
2 min-10 BJSD
3 min-10/12 Cal Row