05.05.15

Fitness
A1.deadlift @ TNG X 10 X 3; rest 20 seconds
A2.P.lette push-ups w/ feet on 20 in box X AMRAP-1 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.for 12:00 @ easy aerobic
run or row 400 meters
6-10 ring pull-ups
cross step into squat X 8 alt

Performance
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds
A2.hanging leg circles X 6-8 (alt) X 3; rest 30 seconds
A3.supinated ring push-ups @ 31X1
X AMRAP-1 X 3; rest 75 seconds
B1.straddle PNF X 60 seconds x 2; rest 15 seconds
B2.cuban rotations @ 4020 X 10 X 2; rest 15 seconds
B3.wall bridge rotations X 6 (alt) X 2; rest 15 seconds
B4.floor german hang X 20 seconds x 2; rest 15 seconds