08.25.14

Fitness
A. accumulate 90 seconds in each side of a cossack squat
B1. front squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2. barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds
B. run 400 meters; rest run time
row 200 meters; rest row time
run 200 meters; rest run time
row 400 meters; rest row time
run 400 meters; rest run time
row 400 meters

Performance
A. split squat @ 30X0 X 6-8 X 4; rest 2:00
B. close grip bench press @ 30X0 X 6-8 X 3; rest 90 seconds
C. 2 sets
row 3:00 @ 80%; rest 90 seconds
run 3:00 @ 80%; rest 90 seconds