12.15.14

Fitness
A1.AMRAP squat jumps for 20 seconds X 3; rest 2:00
A2.run 100 meters @ 90% X 3; rest 2:00
B1.trap 3 raise X 5-6 X 3; rest 30 seconds
B2.15 hollow rocks X 3; rest 60 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 700/600 meters
6 wall walks
30 box step-ups @ 24/20
100 running man jump rope reps
10 CTB pull-ups
12 alternating sideways apes
run 600 meters
rest 6:00 b/t sets