Tuesday, October 17, 2017

10.17.17

Fitness
A.3 rounds for time
row 500 meters
21 russian swings @ 55/35
15 p.lette push-ups
B.Barefoot
-windshield wipers X 30
-quadruped rocks X 30
-hang X 60 seconds
-seated spinal twist X 10 breaths ea side
-breathe on back 4-7-8 for 3-5:00

Performance
A.AMRAP in 15:00
run 200 meters
20 DUs
10 burpee box step-ups @ 24/20
10 pull-ups
B.front plank X 20 seconds
-pike holding big toes X 6 breaths
-front plank X 20 seconds
-OA lat X 6 breaths
-front plank 20 seconds
-down dog X 15 breaths
-breathe on back 4-7-8 for 3-5:00

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