08.12.14

Fitness
A1. front squat @ 20X0 X 8-10 each X 3; rest 30 seconds
A2. ring rows @ 1020 X 10-12 (alternating) X 3; rest 90 seconds
B. 3 sets @ Z1
run 60 seconds
row 60 seconds
crawl 60 seconds

Performance

A. split squat @ 30X0 X 8-10 X 3; rest 90 seconds

B. close grip bench press @ 20X0 X 8-10 X 3; rest 90 seconds

C. row 3:00 @ 80%; rest 2:00

run 3:00 @ 80%; rest 2:00

row 3:00 @ 80%