07.06.17

Fitness
A.10:00 @ 80%
row 250 meters
14 box step-ups @ 24/20
50 meter farmer’s carry
rest 5:00
10:00 @ 80%
-10 NPUNJ burpees
-10-20 second chin over bar hold (supinated)
-10 hollow rocks
-100 meter sandbag carry @ 60/45
B.OA lat stretch X 6 breaths ea
-bretzel X 10 breaths ea
-special shoulder #2 X 6 breaths ea

Performance
A.6 sets EMOM
-20 seconds of DU
B.30:00 Block (barefoot)
-50 meter OH D-bell carry (pronated)
-back squat @ 21X1 X 5
-ring pull-up (false grip preferred) X 3-6
-OA lat stretch X 5 breaths ea
-10 reps of  forward ape (pause in b/t)
-5 dragon flags or slow leg raises
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-table X 6 breaths