01.05.17

Fitness
A1.knees-to-elbows X 6-10 X 4; rest w/10 alt wrestler’s bridges
A2.ring FLR X 10-20 seconds X 4; rest w/special shoulder #2 for 20 seconds ea
A3.run 400 meters/row 400 meters @ 85% (alternate-row twice and run twice) X 4; rest 90 seconds
B.post breathing

Performance
A.deadlift @ 82% X 1 X 8; rest 30-70 seconds  b/t
B. In 10:00, work up to a heavy 5 rep CGBP @ 20X0
C.CGBP @ 85% of part ‘b’ X 5 X 5; rest 30-60 seconds
D.run @ 85-90% X 45 seconds X 6; rest 45 seconds
E.post breathing