Wednesday 8.10.16

FOUNDATIONS
4 sets of:
back squat x 4-6 reps @30x1
rest 60 sec
8-10 ring rows @20x1
rest 60 sec
plank hold 45-60 sec
rest 2-3 min

GPP
4 sets of:
back squat x 4-6 reps @30x1
rest 60 sec
1 attempt ME set of supinated grip pull-ups @20x2
rest 60 sec
weighted plank hold x 45-60 sec
rest 2-3 minutes

COMPETITION EXTRA
A. 20 minutes to establish 1RM front squat
B. For time:
50 cal Assault bike
50 GHD situps
50 cal row

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