11.01.17

Fitness
A.30 minute Block
-spiderman crawl X 30 seconds
-5-10 Australian pull-ups
-tuck sit X 15 seconds
-10 reps special shoulder #1 (alt)
-50 meter zig zag goblet carry
-tuck sit X 15 seconds
-10 90/90 rotations
B.barefoot
-squat on balls of feet X 5 breaths
-seated spinal twist X 10 breaths ea
-squat on balls of feet X 5 breaths
-breathe on back 3-5-7 for 2-5:00

Performance
A.In 10 Minutes, work to a heavy 3 rep clean and jerk (drop all).
B.run 800 meters @ 85%
walk 60 seconds
+
3 sets
-3-6 ring dips @ 1111 w/RTO
-6-15 hindu push-ups
-hang 20 seconds + 30 seconds additional rest
+
run 800 meters @ 5-10 seconds fast than first 800
B.dorsi X 10 breaths
-bad X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00