Wednesday 14.03.2018

Fitness: Alternating EMOM x 16 (4 Rounds)
min 1: 12/10 Calorie Row
min 2: 7 Deadlifts 155/105 + 7 DB Push Press 35/20
min 3: 12/10 Calorie Row
min 4: 10 Ring Rows
Performance: Alternating EMOM x 16 (4 Rounds)
min 1: 15/12 Calorie Row
min 2: 5 Deadlift 225/155 + 5 DB Push Press 50/35
min 3: 15/12 Calorie Row
min 4: 10 Pull ups
Competition: 1) "Humble PI"
Alternating EMOM x 16 (4 Rounds)
min 1: 12/8 Calorie Assault Bike
min 2: 5-7 Deadlifts 225/155 + 5-7 Kipping HSPU
min 3: 12/8 Calorie Assault Bike
min 4: 10 Chest to Bar Pull ups
2) Shoulder Recovery: Crossover Symmetry
or
3 sets
10 Scap Retractions
10 Front Raises
20 Seated Band Pulls
20 Band Pull Aparts