June 8 2016

Fitness:

A1. SL RDL 4 x 6 per side (slow and controlled)
A2. FLR in RIngs (feet elevated) 75-80 sec x 4
+
4 sets
SA FW (length of parking lot) down and back with both hands
Shuttle run (length of parking lot)
30 sec MAX cal row
+
(Extra Work)
3 sets
10 Barbell Rollouts
12 Paloff Press (6 per side)

Competition:

400m run @ 75-80%
rest 2 min x 6
rest 5 min b/n sets 3 and 4
**All times should be the same
+
Mobility

**last day of the deload