08.26.15

Fitness
A1.8 rebound jumps X 3; rest 15 seconds
A2.alt sideways ape X 6 X 3; rest as needed
B1.clean grip DL @ X020 X 5-6 X 3; rest 0
B2.spinal twist X 5 ea X 3; rest 60 seconds
C1.OHP @ X020 X 8-10 X 3; rest 0
C2.bad stretch X 10 seconds ea X 3; rest 60 seconds
D.KB rack carry (heavy) X 100 meters X 3; 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 as needed
A3.side breakfall X 6 alt X 3; rest as needed
B.5 kick ups to HS
C.10:00 @ 80%
Row 500/400
10 dive bomber push-ups
5 L-pull-ups
5 F.shoulder rolls
10 sprawl layouts
Rest 4:00
10:00 @ 80%
Run 400 meters
6 hanging leg circles (alt)
10 deck squats
10 OA KB swings (R)
10 OA KB swings (L)