09.08.15

Fitness
A.4 rounds for time
run 400 meters
15 Goblet squats @ 55/35
10 pull-ups
B.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.3 single leg hor jumps (rebound) ea side X 3; rest 30 seconds
B2.6-7 ice cream makers X 3; rest 0 seconds
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C1.run 3:00 @ 85% X 3; rest 60 seconds
C2.back squats @ 22X1 X 5-6 X 3; rest 90 seconds
D.10 single leg calf raises ea side X 2
E.30 reverse calf raises