09.09.14

Fitness
2 sets @ 80%
row 600/500
1 lap bear crawl
10 strict pull-ups
60 running man jump rope reps
20 push-ups w/kick through
6 wall bridge rotations (alt)
1 arm OH carry 50 meters @ 35/15 (left)
1 arm OH carry 50 meters @ 35/15 (right)

Performance
A. Low Gait flow X 90 seconds X 3; rest 90 seconds (barefoot)
IND
cossack (ea direction)
IND
½ bridge rotation (ea direction)
IND
dive bomber
4 lizard steps
B. for 12:00 @ 80%
row 250/200
20 alternating lunge steps
100 single jump rope reps
10 ring rows
run 200 meters