9 Apr 18

Fitness
Performance
Deadlift (DL 10@60% 8@65% 6@70% 6@75% 6@75%)
Back Extensions (1-3 Rounds 10 Hip Extensions )
Metcon (Time)
8 min time cap
5RFT
12 DL (95,65)
9 HPC (95,65)
6 S2OH (95,65)
This should be light and fast 🙂
Extra Credit
Bills Miserable Abs 2 (1 Round)
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit
Competitors
Shoulder Press (SP 10@60% 8@65% 6@70% 6@75% 6@75%)

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