04.13.15

Fitness
A1.snatch grip deadlift @ X120 X 8-10 X 3; rest 30 seconds
A2.ring push-ups (supinate @ top) @ 31X1 X 8-10 X 3; rest 75 seconds
B.supinated pull-ups @ X131 X AMRAP-1 X 3; rest 90 seconds
C.for 12:00 @ Z1
100 meter farmer’s carry (moderate)
1 lap bear crawl
row or run 400 meters

Performance
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.CGBP @ 20X0 X 8-10 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.swan retractions @ 1111 X 6-8 X 3; rest 15 seconds
B2.pec PNF X 20 seconds each X 3; rest 60 seconds