02.03.15

Fitness
A1.split squats @ 30X0 X 5-6 each X 3; rest 60 seconds
A2.weighted pull-ups X 6-8 X 3; rest 75 seconds
B.4 sets @ 99%
12 squat jumps as high as possible
row 200/150 meters
rest 3-4:00 b/t sets
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.for time
row 800 meters
30 OHSQs @ 95/65
30 bar facing burpees
30 pull-ups
run 800 meters
B1.barbell protraction X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

OHSQ bar is from the floor.  Must face bar on bar facing burpees.