Oct 17th 2018

Fitness:
A1. Push Press 4 x 8 (3 sec down)
A2. Eccentric Dips 4 x 8 (3 sec down)
A3. Strict PU 4 x 5-7 (may add weight)
+
3 sets
3 TGU per side
25′ Duck Walk Fwd
25′ Duck Walk Rev
15 Ring Row @ 3333
+
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

Competition:
12 min @ 80-85%
400m run
8 UB HC 135/95
rest 3 min
12 min @80-85%
10/6cals AB
8 C2b PU
rest 3 min
12 min @ 80-85%
10 cal row
10 Burpee Over Rower
+
3 cone malcolm
rest 30 sec x 4-5 sets