03.26.15

Fitness
A.snatch grip deadlift @ X120 X 3-5 X 3; rest 2:00
B1.ring push-ups (supinate @ top) @ 21X1 X 8-10 X 3; rest 30 seconds
B2.ring pull-ups @ X130 X 5-6 X 3; rest 90 seconds
C1.prone pvc pass throughs X 10 X 2; rest as needed
C2.dumbbell external rotation @ 3010 X 5-6 X 2; rest as needed

Performance

A.box/tactical breathing 3-4:00

B.for 15-20:00 @ Z1

passive hang X 30 seconds

1 lap forward ape

active hang 30 seconds

row 1,000 meters

1 lap crab crawl

Ido squat 2.0

10 hindu push-ups

C.loaded dorsi stretch X 45 seconds each; rest as needed

D.bar protraction X 45 seconds; rest as needed

E.KB rack stretch X 60 seconds each; rest as needed

E.box/tactical breathing X 2-3:00