07.23.14

Fitness
A. accumulate 3:00 in barefoot IND
B. clean grip deadlift @ X121 X 5-6 X 3; rest 2:00
B1. wall bridge rotations X 6 X 3; rest 30 seconds
B2. single arm KB/DB press @ X131 X 8-10 X 3; rest 30 seconds
B3. flat foot duck walk X 1 length X 3; rest 90 seconds

Performance
A. flat foot duck walk X 1 length barefoot X 5; rest 45 seconds
B. @ 80% for 10:00
run 400 meters
15 no jump burpees
rest 5:00
for completion @ 80%
row 750/650 M
30 walking lunge steps
5 strict pull-ups (pronated)
200 single  jump rope reps
5 strict pull-ups (pronated)
100 meter barbell overhead carry @ 45/35
row 250/200 meters