09.07.16

Fitness
A1.1-3 Dive Bomber push-up ladder X 4; rest 30 seconds
A2.10-15 hollow rocks X 4; rest 60-90 seconds
B.row and/or AD 40 seconds @ 90% X 5; rest ~ 90 seconds

Performance
A.15:00 Block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bad PNF X 15 seconds ea
B.Choose run/row based on testing bias.
2 sets
2:00 on; rest 2:00
1:00 on; rest 1:00
30 seconds on; rest 1:00
*perform repeats @ ~ 85%-90%. Maintain position and consistent output.