03.30.15

Fitness
A1.deadlift @ TNG X 8 X 3; rest 15 seconds
A2.close grip push-ups X AMRAP-1 X 3; rest 15 seconds
A3.supinated pull-ups X 8-10 X 3; rest 75 seconds
B1.cossacks X 8 (alt) X 3; rest 15 seconds
B2.thoracic bridge rotation X 8 (alt) X 3; rest 45 seconds

Performance
A1.front squat @ 20X0 X 10-12 X 3; rest 30 seconds
A2.ring dip w/supination @ 20X0 X 8-10 X 3; rest 15 seconds
A3.pec PNF X 20 seconds each X 3; rest 60 seconds
B.@ 85%
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters