08.01.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. heavy KB swing X 10-15 X 3; rest 0 seconds
B2. close grip bench press @ 30X0 X 8-10 X 3; rest 90 seconds
C1. duck walk X 1 length X 3; rest 20 seconds
C2. wall bridge rotations X 8 alternating X 3; rest 60 seconds

Performance
A1. 1 length duck walk X 3 (barefoot); rest 10 seconds
A2. forward ape 1 length(barefoot) X 3; rest 60 seconds
B. 2 sets @ 80%--switch order on second set
row 800/700
20 burpees w/ no jump
20 russian swings @ 55/35
10 strict pull-ups
200 meter med ball run @ 20/14
50 double unders
rest 4:00 b/t sets