03.04.15

Fitness
A.back squat @ 31X1 X 8-10 X 3; rest 2:00
B1.OH press @ X120 X 8-10 X 3; rest 30 seconds
B2.single arm DB/KB rows @ X020 X 8-10 each X 3; rest 90 seconds
C.run 100 meters @ 90% X 4; rest/walk back ~90s-2:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.ring superman X 12 seconds X 3; rest 45 seconds
A2.hanging L to TTB w/3 second pause @ top X 4-6 X 3; rest 90 seconds
B.row 60 seconds @ 90% X 3; rest 60 seconds
C.run 200 meters @ 90% X 3; rest 60 seconds