05.22.17

Fitness
A.front squat @ 20X0 X 5 X 5 @ 72% of 5RM (little heavier than last week); rest 30 seconds
B.15:00 Block
-KB/DB OA OH press X 5.3 (5 reps, rest 10 seconds, 3 reps)
-5 hanging leg raises (passive shoulders)
-10 alt wrestler’s bridges
C.Mobility
-20 boot strappers
-floor german hang X 30 seconds
-bad X 45 seconds ea

Performance
A.3 sets for total time
row 400 meters
20 russian swings @ 55/35
15 burpees
rest 2:00 b/t sets
B.Z1 for 5:00
C.mobility
-sphinx X 60 seconds
-bretzel X 45 seconds ea
-DB external rotation X 5 ea X 2