08.30.16

Fitness
A.15:00 block
-6-8 deadlifts @X121
-3.2.1 bar dips
-pec PNF X 15 seconds
*over 12 strict bar dips=add weight
B.row and/or AD 30 seconds @ 90% X 6; rest 60 seconds

Performance
A1.3-10 strict pull-ups w/1 second pause w/chin above bar X 3; rest 45 seconds
A2.belly-to-wall HSPU X 3-8 X 3; rest 0
A3.seated straddle PNF X 20 seconds X 3; rest 60 seconds
B.run/row 60 seconds @ 85-90% X 5; rest 60 seconds
*Choose run/row based on testing bias