Workout of the Day:
A1. Shouder Press x5 Reps
A2. Heavy Single Arm Carry x50m / Arm (first no parking sign then switch arms)
A3. GHD Sit Ups x5-15 Reps
x3 Sets
B. 5 Rounds
20 Back Squat 135/95
400m Run
Competition: Need to start part A exactly at 530, long session today**
(10min Cap) A1-3 Is Kind of Like a Warm Up
A1. Feet Above Hips Rope Climb x1-2 (TnG if possible)
Rest 30sec
A2. Strict Deficit 8”/2” HSPU x3-5 Reps
Rest 30sec
A3. Wtd Pull Up x3-5 (heavy)
x3 sets not for time, rest as needed
B. x4 Rounds/Rest 3min (+40min)
1min Row
1min Bench Press 135/95
1min AD
1min Back Squat 185/115
1min 10m Shuttle Run
1min Push Press135/95
1min Double KB Rack Hold 70/53