05.04.15

Fitness
A.F roll + 180 degree vertical jump X 12-14 reps; rest as needed
B.row 800 meters @ 85%; rest 60 seconds
C.accumulate 60 seconds in ring FLR; rest; 60 seconds
D. run 800 meters @ 85%; rest 60 seconds
E.accumulate 60 seconds in hollow plank; rest 60 seconds
F.row 600 meters @ 85%; rest 30 seconds
G.straddle PNF X 90 seconds
H.DB ext rotation @ 3020 X 8-10 ea X 2; rest as needed

Performance
A.10:00 @ 85%
run 200 meters
10/6 strict TTB
10 P.Lette pass throughs
10 Goblet squats @ 55/35
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
for time remaining
100 meter waiter’s carry @ 35/15 (switch ½ way)
20 lunge steps
20 double unders
1 rope climb
B.loaded dorsi stretch X 45 seconds each
C.bad stretch X 60 seconds each