07.10.14

Fitness
A. Build to a heavy 3 rep front squat @ 30X0
B1. close grip bench press @ 30X0 X 5-6 X 3; rest 0 seconds
B2. push-ups @ 30X0 X amrap-1 X 3; rest 2:00
C. accumulate 130 seconds in hollow plank

Performance

for 25-30 minutes @ z1

run 800 meters

bear crawl 1 lap

20 butterfly HTF sit-ups

10 ring rows

10 hindu push-ups

8 bridge rotations on wall

OR 

make up previous session from this week