4-2-14

Fitness:

A.
4 rounds @ 80-90%
400m run/ or row
30-45 sec Hollow Hold
8/12 Pushups @ 3010

B.
3 rounds
20 sec Dish Hold
10 Pallof Press “Nice and Slow”
5 TGU Per side

Competition:

Row 500m @ 90%
rest 1:1 x 5
+
5 rounds
2 Rope Climbs
HandStand Push Up work
+
MU Progressions