02.12.15

Fitness
A.OHSQ @ 21X1 X 6-8 X 4; rest 90 seconds
B.5 sets @ 99%
10 burpees AFAP
run 100 meters fast (not a sprint)
C1.single leg hamstring PNF X 60 s ea X 2; rest as needed
C2.straddle PNF X 60 seconds X 2; res as needed

Performance
A1.single arm DB/KB row @ X020 X 6-8 X 4; rest 30 seconds
A2.run 400 meters @ 90% X 4; rest 90 seconds
B.single leg hamstring PNF X 60 seconds each; rest 0
C.loaded dorsi stretch X 60 seconds each
D.straddle PNF for 2:30 (10 sec contractions and rest in straddle as needed)