04.18.16

Fitness
A1.6-8 alt lunges w/DB/KB in front rack X 3; foot on rig 20 seconds
A2.10-12 knees-to-elbows X 3; pec PNF X 15 seconds each
B.row and/or AD 60 seconds @ 85% X 6; rest 60 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.15:00 block
-snatch @ 70% X 3 (drop all)
-L-sit X 10-15 seconds
-pigeon PNF X 15 seconds
B.15:00 block
-back squat @ 32X1 X 6-8
-tuck pull-ups (strict) X 3-8
-foot on rig X 15 seconds ea
C.@ 90%
Run 3:00; rest 3:00
Run 2:00; rest 2:00
Run 1:00