02.17.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B1.single leg hamstring PNF X 75 s ea X 1; rest as needed
C2.straddle PNF X 90 seconds X 1; rest as needed
C3.loaded dorsi stretch X 60 s each X 1

*compare ‘a’ to 011615

Performance
A1.archer ring rows @ X020 X 6-8 X 5; rest 30 seconds
A2. run 200 meters @ 90% X 5; rest 60 seconds
B.accumulate 60 seconds in an L-sit; rest as needed
C. hamstring PNF X 75 seconds each X 1; rest as needed
D.straddle PNF X 2:00 X 1; rest as needed
E.loaded dorsi stretch X 60 seconds each X 1