September 29 2015

Fitness:

A1. DB Arnold Press (SA) 10-12 x 4 @ 3010 no rest
A2. Barbell Row 12-15 x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed
+
“Partner workout”
10 sets
250m row
(Weighted)10 Pushups + 30 sec FLR
**1 Partner rowing the other is doing FLR and pushups

Competition:

A.Deadlift Paused at Knee 2 sec 3RM
B. -10% of A for 3
C. BB Front Rack Lunges 12 each leg x 4
+
4 sets
12 Burpee
35 DU- you may not sub singles. please sub 200m row
8/11T2b
rest 1 min b/n sets