07.30.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. front squat @ 31X1 X 8-10 X 3; rest 30 seconds
B2. pull-ups @ X010 (strict) X 5-10 X 3; rest 90 seconds
C. row 800/700 meters X 3; rest work time
D. accumulate 75 seconds in dead hang

Performance
A1. back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2. single arm OH press (KB/DB) @ 1130 X 8-10 X 3; rest 2:00
B. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters; rest run time;
run 400 meters; rest run time
run 200 meters