02.25.15

Fitness
A.single arm KB russian swing X 10 ea X 3; rest 90 seconds
B1.close grip bench press @ 30X0 X 6-8 X 3; rest 30s
B2.weighted mountain climber pull-ups X 3-5 ea X 3; rest 30 seconds
B3.wall bridge rotations X 8 (alternating) x 3; rest 90 seconds

Performance
A1.L-sit leg raise @ 2 sec hold X 6-8 X 3-use bar; rest 30 seconds
A2.tuck front lever X 5-6 seconds X 3; rest 90 seconds
B.@ 85-90%
run 30 seconds/walk 30 seconds X 5
C.@ 85-90%
row 30 seconds/rest 30 seconds X 5
D.low gait PVC pass throughs X 10 X 2; rest as needed
E.loaded dorsi stretch X 75 seconds each X 1