12.20.16

Fitness
A1.5-10 knees-to-elbows X 5; rest with bad stretch X 20 seconds ea
A2.ring FLR X 10-30 seconds X 5; rest w/5 seated pike pulses + pike stretch X 20 seconds
B.run 2:00 @ 85% X 4; rest 2:00

Performance
A.deadlift @ 87% X 1 X 3; rest 90 seconds-2:00 b/t
B. In 10:00, work up to a heavy 1 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds
D.run @ 85-90% X 90 seconds X 4; rest 2:00 (perform ~⅓ max reps push-ups during rest)