04.20.15

Fitness
A1.front squat @ 32X0 X 6-8 X 4; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 60 seconds
B1.DB/KB OH press @ X120 X 6-8 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 15 seconds
B3.thoracic bridge rotations X 6 (alt) X 3; rest 45 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A1.deadlift @ TNG X 4-5 X 3; rest 15 seconds
A2.bad stretch X 20 seconds ea X 3; rest 75 seconds
B1. L-sit (p-lettes) X 10-12 seconds X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds
B3.pec PNF X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed