6-3-15

Fitness:

10 min @ 80%
12 Wallball
5 HPC 135/95
rest 4 min
10 min @ 80%
200m row
8 Hand Release Pushup
rest 4 min
FW parking lot
200m run

Competition:

1 min each station
Sled 150′ (not heavy)
AD/Row
HS Walk Practice or Wall Walks
Side Bridge 30 sec per side + 30 sec ring support with knees to chest
Sorenson Hold
x 5 sets
+
12 min jog or row @ 70-75%