07.21.14

Fitness
A. accumulate 3:00 in barefoot IND
B. accumulate 60 seconds in a dead hang on bar
C1. back squat @ 31X1 X 8-10 X 3; rest 30 seconds
C2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
D. run 400 meters X 4; rest 2:00

Performance
A. split squat @ 30X0 X 8-10 each X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8-10 X 3; rest 30 seconds
B2. row 400 meters X 3; rest 2:00
C. run 1k @ 75% (technique focus)