07.21.15

Fitness
A1.snatch grip DL @ X2drop X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds X 3; rest 90 seconds
B.CGBP @ 20X0 X 6-5-3; rest 90 seconds
C.CGBP @ 20X0 X AMRAP-2 @ 60% of set 3 on ‘b’-use a spotter
D.AMRAP hindu push-ups in 90 seconds; -never go to failure
E.side plank X 30 seconds ea X 2; rest as needed

Performance
A.CGBP @ 20X0 X 6-8 X 3; rest 2:00
B1.run 400 meters X 2; rest 15 seconds
B2.30 seconds in hollow plank X 2; rest 60 seconds
B3.row 400 meters X 2; rest 15 seconds
B3.ring FLR X 20 seconds X 2; rest 60 seconds