12.03.14

Fitness
A1.barefoot hop drill X 20 seconds X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B. 2 sets @ 80%
row 500/400 meters
5 wall walks
10 strict pull-ups
run 400 meters
20 push-ups
20 box step-ups @ 24/20
50 running man jump rope reps
100 meter waiter’s carry @ 35/15 (change sides @ turnaround)
rest 5:00 b/t sets

Performance
A1. duck walk 1 length X 3; rest 30 seconds
A2. bridge push-ups X 10 X 3; rest 60 seconds
B.front squat @ 31X1 X 6-8 X 3; rest 2:00
C.PVC low gait pass throughs X 10 X 3; rest 60 seconds