03.19.15

Fitness
A.row 1,000 meters @ 85%; rest 60 seconds
B.Thoracic bridge X 10 (alt) w/2 second pause; rest 90 seconds
C.run 1,000 meters @ 85%; rest 60 seconds
D.loaded dorsi flexion X 45 seconds each side; rest 90 seconds
E.row 500 meters @ 90%; rest 2:00
F.run 400 meters @ 90%
G.single arm DB external rotations @ 3010 X 6-8 X 2; rest as needed

Performance
A.box/tactical breathing 3-4:00
B.2 sets @Z1
row 500 meters
1 lap forward ape
active hang 30 seconds
bad stretch-30 seconds
table-to-plow X 10
run 400 meters
5 cuban rotations @ 4020
loaded dorsi stretch X 30 seconds each
10 alt cossacks
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.box/tactical breathing X 2-3:00