07.01.14

Fitness
A. split squat @ 30X0 X 6-8 (each side) X 3; rest 90 seconds
B. one arm overhead press @ X120 X 6-8 X 3; rest 90 seconds
C. accumulate 120 seconds in hollow plank

Performance
A. back squat @ 2111 X 5-6 X 3 @ 65-70% of 1RM; rest 90 seconds
B1. ring dips @ 11X1 X 6-8 X 3; rest 30 seconds
B2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 30 seconds
B3. ring superman X 8-10 seconds X 3; rest 90 seconds