04.21.15

Fitness
A.14-20 reps of F. shoulder roll; rest as needed
B.max vert jump X 3 TNG X 3; rest as needed
C.run 800 meters @ 85%; rest run time
D. row 800 meters @ 85%; rest run time
E.run 800 meters @ 85%
F.loaded dorsi stretch X 45 seconds ea
G.single leg seiza X 45 seconds ea
H.straddle PNF X 2:00
I.single leg hamstring PNF X 60 seconds ea

Performance
A.2 sets
10:00 @ 85%
run 400/row 500
100 meter sandbag carry @ 60/45
20 no jump burpees
10 strict TTB
6 low gait PVC pass throughs
60 running man jump rope reps
rest 5:00 b/t sets
*Alternate row and run.
B.row 600M/500m @ 85%
*rest 5:00 b/t ‘a’ and ‘b’
C.loaded dorsi stretch X 45 second ea