08.01.17

Fitness
A.6 sets @ 85%
-AB .2 miles
-10 box step-ups @24/20
-10 NJ burpees
-10 russian swings (moderate)
rest 60 seconds b/t sets
B.special shoulder # 1 for 10 breaths ea
-IND w/fingers under feet X 10 breaths
-glute bridge X 10 breaths
C.breathe on back 3-12-6 for 3:00

Performance
A.5 sets
-15 seconds of DUs, 5 breaths, 15 seconds of DUs
-headstand X 20-30 seconds
-supinated chin-over-bar hold 15-35 seconds
-elevated child’s pose X 6 breaths
-tuck sit X 15-30 seconds
-floor german hang X 15 seconds
-floor superman X 10 seconds
-special shoulder #1 X 5 breaths ea
B.dorsi X 10 breaths ea
-IND w/hands under feet x 10 breaths
C.breathe on back 3-12-6 for 3:00