07.26.17

Fitness
A.for time
run 800 meters (once, buy in)
then…
5 sets
5 pull-ups
10 wall ball shots
10 sprawl-to-layouts
B.2 sets
-side plank X 20 seconds ea
-special shoulder #2 X 5 breaths ea
-OA lat X 5 breaths ea
-foot on rig X 5 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.5 sets
-4 burpees over hurdle
-hang power snatch X 2 @ 60-65%
-static hold @ top of commando pull-up X 10-15 seconds ea side
-AB 30 seconds @ 85-90%
-walk 60 seconds (attempt to slow to deep nasal breathing)
B.foot on rig X 60 seconds ea
-special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00