December 24, 2015: Competition

Complete in Order: Yes it's four days in a row but tomorrow is Christmas after all

Conditioning:

2 Rounds: 800m run 50 Russian KB Swings (70/53) 400m run 50 Wall Ball (20/14) 200m run 50 Pistols (25 each leg)

Skill

A) 4 min. Tabata – Hollow rocks B)7 min. EMOM -10/12 CTB PU (make them perfect) C) After Strength: 5 sets at a steady pace – 4 TTB – 4 half down only TTB (think only lowering to L-sit height) – 4 Lsit pullups

Strength:

A1) Bench Press: 6×5 @ 85% of 5RM from last week, rest 60 sec A2) Bench Pull: 6×20 sec max reps @ 95/65#, rest 60 sec