12.05.17

Fitness
A.15:00 Block
-back squat @ 21X1 X 8
-ring pull-ups (neutral) X 3-6
-90/90 rotations X 12 (alt)
B.3 sets (barefoot)
-10-15 rocking push-ups
-5-10 knees-to-elbows
-up and down 5 times w/no hands
C90/90 internal rotation X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 6
-10 reps special shoulder #1 (alt)
-pronated pull-up ladder X 1-5 (as high as possible w/max of 5)
-10 hamstring rocks ea side
-run 30 seconds fast
-rest/walk 90 seconds
B.90/90 internal rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00