03.24.15

Fitness
A.tactical breathing 3-4:00
B.back squat @ 20X0 X 3-5 X 3; rest 2:00
C1.OH press @ X120 X 3-5 X 3; rest 30 seconds
C2.ring rows @ X220 X 6-8 X 3; rest 75 seconds
D.run 200 meters @ 95% X 3; walk back to start for recovery (run to 400 m mark)

Performance
A.Box/tactical breathing 3-4:00
B.All @ 85%

15-12-9
russian swings @ 55/35
burpees (no jump)

rest 2:00

row 30 cals
30 wall ball shots @ 20/14
30 double unders

rest 2:00

for 3:00
4 pull-ups
5 power snatches @ 65/35
6 box step-ups

rest 2:00

run 800 meters

C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed