04.30.15

Fitness
A.backward roll X 14-20 reps; rest as needed
B1.row 600 meters @ 85% X 2; rest 20 seconds
B2.alternating cossack squat w/2 sec pause @ bottom X 10 X 2; rest 90 seconds
C1.run 600 meters X 2; rest 20 seconds
C2.bad stretch X 30 seconds ea X 2; rest 60 seconds

Performance
A.2 sets
12:00 @ 85%
run 400 M/row 500 M (alt)
1 Turkish get-up ea side (KB--mod)
10 sandbag squats (R shoulder)
10 sandbag squats (L shoulder)
2 rope climbs
20 burpee step-ups @ 24/20
10/6 strict pull-ups
100 meter suitcase carry @ 55/35 (switch @ 50m)
10 alt sideways apes
rest 6:00 b/t sets
B.hamstring good mornings X 5 ea X 2 w/30 second hold @ final rep; rest as needed--use 35#-45#