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Competitive Fitness 08.29.15

29
Aug

Competitive Fitness 08.29.15

Prep Work
Team stretch
Workout of the Day

A.

Three sets for times of:

2 Legless Rope Climbs (15′)

6/4 x (Muscle-Ups + 2 Ring Dips)

60-Foot Handstand Walk

Rest 2 minutes
B.

I.

“Drag Race”

For time:

30 Deadlifts (315/215 lbs)

40 Toes to Bar

50 Box Jump-Overs (24”/20”)
Rest until the running clock reaches 15:00, and then…
II.

Three rounds for time of:

15 Bench Presses (205/135 lbs)

30 Pull-Ups
Rest until the clock reaches 30:00, and then…
III.

For time:

Row 2000 Meters
C.

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest as needed
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:

Run 4 Miles
Please run this hard and note your time!
Cool Down

Mobility

Post results

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