Fitness
A.OHSQ @ 3311 X 5-6 X 3; rest 90 seconds
B. for time
row 700 meters
25 bar dips
40 loaded box step-ups @ 24/20 & 35/15# KB (only one in rack)
15 knees-to-elbows
row 200 meters
Performance
A.15-12-9 reps of
curtis ps @ 95/55
L pull-ups
B1.barbell protraction X 30 seconds X 2; rest as needed
B2.wall bridge rotations X 6 alt X 2; rest as needed
Friday, April 10, 2015
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