07.09.14

Fitness
A1. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
A2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
B. w/ a running clock:
run 200 meters every 90 seconds X 5

Performance
A. work up to a heavy 3 rep front squat @ 30X0 in 10 minutes
B. work up to a heavy overhead press in 8:00
C1. front lever progression X 4-6 seconds X 3; rest 30 seconds
C2. hollow plank X 35 seconds X 3; rest 90 seconds