12.19.14

Fitness
A.basic lizard X 1 length X 3; rest 30 seconds
B.front squat @ 32X1 X 6-8 X 3; rest 2:00
C1.close grip bench press @ 30X1 X 8-10 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B1.single arm ring row X 5-6 ea X 3; rest 30 seconds
B2.ring dips @ 31X1 X 5-8 X 3; rest 30 seconds
B3.run 600 meters X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds