12.09.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for time
run 400 meters
+
4 rounds
10 burpees
10 pull-ups
10 jumping lunges

Performance
A1.push-jerk from rack X 2 X 4 @ 55%-65%; rest 30 seconds
A2.tuck jump X 2 X 4; rest 60 seconds
B.for time
row 1,000/900 meters
accumulate 90 seconds in OH barbell hold @ 95/65
20 strict pull-ups