03.03.15

Fitness
A1.row 3:00 @ 90% X 2; rest 3:00
A2.run 3:00 @ 90% X 2; rest 3:00
B.KB rack stretch X 60 seconds each; rest as needed
C.straddle PNF w/ hands on hips X 2:00 (accumulated ); rest as needed
D.loaded dorsi flexion X 75 seconds each; rest as needed
E.barbell protraction X 40 seconds X 2; rest as needed

Performance
A.box/tactical breathing 3:00
B.15-12-9 @ 85%
toes-to-bar
thrusters @ 75/45
rest 3:00
@ 85%
row 30 cals
20/15 ring dips
30 box jumps @ 24/20
30 wall ball shots @ 20/14
20 CTB pull-ups
rest 3:00
5:00 @ 85%
1 MU
9 DLs @ 95/55
30 double unders
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed


*no MU = 3 strict pull-ups 3 strict dips