08.31.17

Fitness
A.30 minute block
-bear crawl w/side layouts X 60 seconds
-10 hollow rocks
-3D plank X 20 seconds ea
-50 meter OA KB rack carry (switch ½ way)
-row 15 cals @ 90%
-rest/walk 30-60 seconds
B.elevated child’s pose X 10 breaths
-bad stretch X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-elevated child’s (prayer position) X 5 breaths
-6-10 planche circles ea direction (p.lettes)
-hollow plank X 20 seconds
-20 duckwalk steps
-90/90 rotations X 10 (alt-relax)
B.pigeon X 10 breaths ea
-OA lat X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00