03.23.15

Fitness
A1.row 400 meters X 3; rest 10 seconds
A2.hollow plank X 20 seconds X 3; rest 75 seconds
B1.run 400 meters X 3; rest 10 seconds
B2.side plank X 20 seconds each side X 3; rest 75 seconds
C1.table-to-plow X 8 X 2; rest as needed
C2.lunge w/rotation X 15 seconds each X 2; rest as needed
C3.foot on rig X 20 seconds each X 2; rest as needed
C4.single leg seiza X 20 seconds each X 2; rest as needed

Performance
A.clean + 2 push-jerks X 2 X 3; rest 2:00
B1.back squat @ 20X0 x 3-4 X 3; rest 20 seconds
B2.Ring push-ups (constant supination) X 5-7 X 3; rest 20 seconds
B3.archer ring rows @ X020 X 6-8 alt X 3; rest 60 seconds
C.cuban rotation s@ 4020 X 5 X 2; rest as needed