02.26.15

Fitness
A.run 800 meters @ 80%; rest 60 seconds
B.Loaded dorsi flexion X 60 seconds each; rest 60 seconds
C.row 1,000 meters @ 80%; rest 60 seconds
D.KB rack stretch X 60 seconds each; rest 60 seconds
E.run 800 meters @ 80%; rest 60 seconds
F.straddle PNF X 3:00

Performance
Make-up session from week or--

For 20-30 minutes @ Z1/flow
row 3:00
bear crawl 1 lap
active hang 30 seconds
pigeon 30 seconds each
10 alternating wall bridge rotations
row 3:00
straddle 60 seconds
10 alternating cossacks