03.17.15

Fitness
A.Box/tactical breathing for 3-4:00
B. 3 sets @ 85%
row 500/400
50 single jump rope reps
20 hindu push-ups
10 pull-ups
10 russian swings @ 55/35
rest 3:00 b/t sets-shoot for even splits
C.Box/tactical breathing for 2-3:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B. 2 sets @ 85%
row 400 meters
10 thrusters @ 75/45
10 pull-ups
10 burpee box jumps @ 24/20
10 pull-ups
20 double unders
run 400 meters (kick last 200 meters @ 90%)
rest 4:00 b/t sets
C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed