01.06.15

Fitness
A.60 seconds X 3; rest 30 seconds
Forward Ape
Cossack X 2
Backward Ape
Cossack X 2
B1.TNG deadlift @ X110 X 5-7 X 3; rest 30 seconds
B2.split squat @ 30X0 X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 4-6 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 2; rest 45 seconds
D.10 alternating wall bridge rotations (slow)

Performance
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place w/lean on wall X 30 seconds X 1;
B1.weighted pull-ups X 5-6 X 3; rest 60s
B2.ring dips @ 31X1 X 5-6 X 3; rest 60 seconds
C.run 1,600 meters @ 80%
D.cuban rotations @ 4020 X 5 X 2; rest as needed