03.21.17

Fitness
A1.deadlift @ X111 X 3 X 4; rest w/elevated child’s pose X 30 seconds
A2. ring push-ups @ 21X1 X 5-8 X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea
B.4 sets
20 alternating lunge steps
5 deep breaths
10 barbell bent over rows
5 deep breaths
*goal is non stop movement except for the rest during the deep breaths

Performance
A.10:00 block
-2 rebound broad jumps @ 80% effort
-floor german Hang X 20 seconds + prone shoulder extension w/PVC for 10 seconds
*5 sets max
B.run 20 seconds @ 85-90% X 8; rest/walk 40 seconds
C.Tuck sit X 30 seconds X 3; rest 60 seconds