05.04.17

Fitness
A.front squat @ 21X1 X 8 X 3; rest w/elevated child’s pose X 30 seconds
B.15:00 Block
-OA DB/KB press @ X020 X 5  each
-side plank X 20 seconds ea
-special shoulder #1 X 10 reps (alt)
C.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
-DB external rotation X 5 ea X 2

Performance

A.15:00 Block

-L-hang X 20 seconds

-Planche lean on P.lettes X 20 seconds

-90/90 external rotation X 20 seconds ea

B.15:00 Block

-front squat @ 21X1 X 6-8

-5-6 hinge rows

-10-15 hindu push-ups

C.mobility

-seated pike X 60 seconds

-floor german hang X 30 seconds

-90/90 internal rotation X 60 seconds

-OA lat stretch X 30 seconds ea

-cuban rotations @ 4020 X 6 X 2