Oct 16th 2018

Fitness:
A1. PC 5 x 2
A2. Alt’ing DB BP 5 x 7
B1. Double KB OH Carry 50′ x 4 sets
B2. SA DB Row 4 x 8 each side
B3. Double KB FS 4 x 8 (HAP)
+
400m run
rest 2 min x 4
+
3 sets (shoulder health)
8 Yoga Pushups @ 5555
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation

Competition:
A1. CG DL AMRAP(-3) @ 255/175 x 3 sets no rest
A2. Sled push Heavy and Fast
A3. Shuttle Sprint (parking lot)
rest as needed after A’s
+
14 min AMRAP
20 Burpee Wtd StepOvers 50/35
50 DU
20 KBS 70/53
50 DU
20 OHS 115/75
50 DU
20 DB Ground to OH (any style)
50 DU
+
Core
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec