All competitors – rest
Workout of the Day
A1. Front Squat 10-12 reps @ 3010; rest 60s
A2. Pronated Chin-up 10-12 reps @ 3010; rest 60s
3 sets
B1. GHD Raise 10-12 reps @ 2010; rest 60s
B2. Seated DB Shoulder Press @ 10-12 reps @ 2011; rest 60s
3 sets
C. Turkish Get-up 5/arm; rest 30s b/t arms
3 sets
D1. DB External Rotation 10-12 reps; rest 10s b/t arms; rest 30s
D2. 30 walking lunges; rest 30s
3 sets
