October 1st, 2018

MONDAY

Fitness:

“A. Back Squat 4 x 8 @ 31×1
+
3 sets
17 WB
1 sled push
+
3 sets
15/11 cals AB
15 KBS
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts”

Competition:

“A. Front Squat (from the floor) 3 x 8-10 rest 2 min (HAP)
+
Every 3 min for 4 sets
Shuttle run (parking lot)
10 DB FS
8 BBJO
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts”