September 12th, 2018

WEDNESDAY

Fitness:

“A1. KB SeeSaw Press 4 x 7 per side slow and controlled
A2. Trap Three Raise 4 x 7 per side pause @ top, down slow
A3. SA DB Row 4 x 7 each side slow and controlled
rest as needed b/n each exercise
+
5 sets
5 Hang Cleans (squat)- moderately heavy-HTLW
200m run
rest to full recovery
+
2 sets
50 ‘ Rev Bear Crawl “”very slow””
Side plank 30 sec each side”

Competition:

“Every 2 min for 12 min (2:20 for ladies)
400m run
**End the workout if your time is 3-4 sec more than set 1
+
3-4 sets
5-10-5
+
3 sets
1 sled
3 cone malcolm”