Saturday 1/21

Part 1:
20 KBS unbroken – 1.5/1pd; rest 2 min x 3
+
25 TGU/arm – 16/12kg – slow and steady
+
FLR on rings – 300 sec total
+
GHD raises – 12reps x 3; rest 90 sec

rest 6+ hours

Part 2: (For those of you who wish to compete at Sectionals)
Airdyne:
30 sec @ 90%
30 sec @ 50% x 30
(no rest b/t sets – goal is same output per set)