09.03.14

Fitness
A1. hanging leg circles X 6-8 X 3; rest 45 seconds
A2. ring blenders X 6-8 each direction X 3; rest 90 seconds
B. row and/or AD all out for 25 seconds X 4; rest 2:45 (perform 10 hollow rocks each rest period)

Performance
A1. back squat @ 31X1 X 6-8 X 3; rest 0 seconds and remove 20-30#s
A2. Back squat @ 31X1 X 3-6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 0 seconds and remove 10-20#s
B2. close grip bench press @ 30X0 X 3-6 X 3; rest 2:00
C. walk/run/row @ Z1 for 10:00