06.04.15

Fitness
A.for time
row 1,000/800
30 jumping lunges
10 pull-ups
20 jumping lunges
7 pull-ups
10 jumping lunges
5 pull-ups
run 800 meters
B1.hamstring PNF X 60 seconds ea; rest 30 seconds
B2.loaded dorsi stretch X 60 seconds ea

Performance
A1.strict HSPU X 4-6 X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 6-8 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.run 5:00 @ 85%; rest 3:00
C.row 5:00 @ 85%
D. low gait pvc pass throughs X 10 X 2; rest 60 seconds