12.12.14

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 12:00 @ 80%
row 500/400 meters
15 push-ups
100 running man jump rope reps
100 meter waiter’s carry @ 35/15 (switch halfway)
rest 5:00
@ 80%
run 800 meters

Performance

A. duck walk to bear crawl X 90 seconds X 3; rest 60 seconds (switch every 6 steps)

B.overhead squat @ 32X1 X 5-7 X 3; rest 2:00

C.row 800 X 3; rest row time