pre-training
-fully in, let go X 30 breaths w/20 second hold after exhale on 30th X 2-3
post-training
-Breath walk X 2-5:00
30 Minute Block
-2 get-ups each side
-special shoulder #2 X 30 seconds ea
-100 meter sandbag carry @ 60/45 (bear hug)
-bad stretch X 30 seconds each
-side plank X 30 seconds each
-founder pose X 20 seconds
-ring FLR X 20 seconds
Performance
A.5 push jerks @ 50-55% X 5; rest 60 seconds --rapid fire
B.16:00 Block (barefoot)
-front squat @ 21X1 X 5
-3-5 commando pull-ups each side
-5 slow, knock knee squats
-1 prone arm hauler @ 50% tension
https://www.foundationtraining.com/ (This is where the Founder pose came from)
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