Friday 11April14

Get in early and mobilize for the testing we will be doing today.  Fitness folks, you have the option of the 1k or 2k row.   Remember, Beers and Brats tonight after the 6pm class.  Come early if you’re willing to help set up!

Fitness

A. Pull Ups 5×5, rest 60

B. DB PP 5×5-6/arm, rest 60

C. 2k/1k row test

D. GHD Sit Ups to parallel w/ pause 4×6-8

Performance

A. Strict Press 7×2

B. Weighted Pull Ups 7×2-3

C. 10 Min AB Test  (elite=70+)

D. Mobilize for 10-20 mins

E. GHD Sit Ups to Parallel w/pause at bottom 3×12-15, short breaks