12.02.14

Fitness
A.row or AD 10 seconds ALL OUT X 6; rest 90 seconds-use 5 second roll in
B1.trap 3 raise X 5-7 each side X 3; rest 30 seconds
B2.hollow plank X 30 seconds X 3; rest 45 seconds

Performance
A1.run hop drill X 20 seconds (barefoot)X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
C1. weighted pull-ups (pronated) X 6-8 X 3; rest 60 seconds
C2.ring dips w/turnout @ 31X1 X 6-10 X 3; rest 2:00
D.run 800 meters X 2; rest run time
E.cuban rotations @ 4020 X 6 X 3; rest 60 seconds