12.04.14

Fitness
A.continuous alternating cossacks for 45 seconds X 3; rest 45 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1. TNG deadlift @ X110 X 8-10 X 3; rest 30 seconds
C2.single leg step-up @ 24/20 w/KB-suitcase X 8 each side X 3; rest 30 seconds
C3.weighted pull-ups X 6-8 X 3; rest 30 seconds
C4.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

Performance
10:00 @ 80%
row 500 meters
15 no jump burpees
20 alternating lunges
1 turkish get-up each side (moderate)
rest 5:00
10:00 @ 80%
run 400 meters
10 strict pull-ups
10 russian swings @ 55/35
10 ring push-ups

*student chooses order of MAP piece completion