09.07.17

Fitness
A.30 minute block (barefoot except for run)
-spiderman crawl X 60 seconds
-boat pose X 20 seconds
-founder X 20 seconds
-active tuck hang X 30 seconds
-low sideways ape X 10 ea
-run 200 meters @ 75-85%
-rest/walk 30 seconds
B.half moon X 10 breaths
-child’s pose X 10 breaths
-bretzel X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.4 sets @ 85-90%
row 200 meters
15 wall ball shots
15 russian swings @ 55/35
run 200 meters
rest 90 seconds b/t sets
B.half moon pose X 10 breaths ea
-down dog X 10 breaths
-bad x 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00