09.29.17

Fitness
A.thruster from rack X 10-8-6-4; rest w/twisting lunge X 4 breaths ea
B.AB 45 seconds @ 90%
walk 30 seconds
floor german hang X 6 breaths
run 45 seconds @ 90%
walk 30 seconds
90/90 internal rotation X 10 breaths ea
AB 45 seconds @ 90%
walk 30 seconds
elevated child’s pose X 10  breaths
run 45 seconds @ 90%
walk 30 seconds
foot on rig X 10 breaths ea
breathe on back 3-12-6 for 3-5:00

Performance
A.4 rounds for time
row 400 meters
17 russian swings @ 55/35
15 NJ burpees
B.Z1 for 3-5:00
C.elevated child's pose x 10 breaths
-thoracic bridge X 5 breaths ea
-IND w/fingers under feet X 10 breaths
-breathe on back X 3-12-6 for 3-5:00