02.24.15

Fitness
A.Box breathing for 3:00
B.8:00 @ 85%
row 500 meters (1 time)
+w/time remaining
10 hindu push-ups
14 box step-ups @ 24/20
rest 4:00
8:00 @ 85%
5 pull-ups
10 OHSQs @ 45/35
run 200 meters
C1.single arm DB external rotations @ 3010 X 5 ea X 2; rest as needed
C2.bar protraction X 40 seconds X 2; rest as needed

Performance
A.box breathing for 3:00
B.6:00 @ 90%
run 200 meters
15 wall ball shots
10 pull-ups
rest 3:00
6:00 @ 90%
7 power snatches @ 75/45
7 burpees over the bar
14 box step-ups @ 24/20
rest 3:00
for completion @ 90%
row 500/400
50 double unders
30 walking lunge steps
5 muscle-ups
*NO MU=10 strict pull-ups/10 strict dips-partition as desired
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed