01.07.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.5 sets for time
10 one arm OHP @ 55/25 (KB or DB)
10 ring rows
run 200 meters
C.3-D plank X 20 seconds each X 2;rest as needed
hollow, side, side

*5 presses each side each set.

Performance

A.sideways ape into cross step X 10 X 3; rest 60 seconds

B.for time

row 1,000/900 meters

+

15-12-9

front squats @ 135/95 (from floor)

burpees over the bar