08.13.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
B.for time
row 500/400
20 CGBP @ .75/.60 BW
20 ring pull-ups
run 400 meters
C.3 moderate t-get-ups ea side; rest as needed
D1.floor german hang X 20 seconds X 2; rest as needed
D2.DB external rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll to vertical jump X 2-3 X 3; rest as needed
B.2 sets @ 85%
row 500/400 meters
20 sprawl lay outs
10/5 strict pull-ups
20 alt cossacks
10 support-to-Ls
20 box step-ups @ 24/20
10 hollow rocks
run 400 meters
rest 4:00 b/t sets
C.DB ext rotations @ 3020 X 6 ea X 2; rest as needed