03.12.15

Fitness
A.Box/tactical breathing for 3-4:00
B.front squat @ 21X0 X 3-5 X 3; rest 2:00
C1.handstand push-ups X 5-7 X 3; rest 30 seconds
C2. ring rows @ X020 X 6-8 X 3; rest 75 seconds
D.row 150/125 meters @ 99% X 5; rest 90 seconds -2:00
E.Box/tactical breathing for 2-3:00

Performance

A.box/tactical breathing 3-4:00

B.@ Z1 for 20 minutes

row 600 meters

Ido Squat Routine 2.0

passive hang 30 seconds

run 600 meters

15 hindu push-ups

10 supine leg circles (alt)

bear crawl 1 lap

active hang 30 seconds

straddle PNF X 60 seconds

C.bar protraction X 45 seconds X 1; rest as needed

D.KB rack stretch X 60 seconds each X 1; rest as needed

E.DB external rotation @ 3010 X 8-10 each X 1; 

F.box/tactical breathing X 2-3:00