03.10.15

Fitness
A1.clean pull X 5 X 3 (drop all reps); rest 40 seconds
A2.one arm push-ups X 3-5 each X 3; rest 90 seconds
B1.weighted pull-ups X 3-5 X 3; rest 30 seconds
B2.8 lizard steps X 3; rest 90 seconds
C1.low gait PVC pass throughs X 5 X 3; rest 30 seconds
C2.barbell protraction X 30 seconds X 3; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B.6:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 burpees
rest 3:00
5:00 @ 85%
10 box jumps @ 24/20 (step-down)
7 pull-ups
4 STOH @ 75/35
rest 3:00
4:00 @ 85%
row 20/15 cals (only once) then, w/time remaining--
15 double unders
10 release push-ups
5 front squats @ 75/35
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed