September 19th, 2018

WEDNESDAY

Fitness:

“A1. RDL 4 x 7 @ 31×1
A2. Alt’ing DB BP 4 x 7
B1. Dip support Hold + Tuck (Elbow locked out) 4 x 20-30 sec
B2. KBS 4 x 12
B3. Hand Over Hand Sled Pull 4 x 50′
+
4 sets
1 sled
3 cone malcolm”

Competition:

“Every 2 min for 14 min (2:20 for ladies)
400m run
**End the workout if your time is 3-4 sec less than set 1
+
3-4 sets
5-10-5- “”each way””
+
4 sets
1 sled
3 cone malcolm
**Full Effort”