04.09.15

Fitness
A.romanian deadlift @ X131 X 8-10 X 3; rest 45 seconds
A2.archer push-ups (on floor) X 5-8 each side X 3; rest 45 seconds
A3.pull-ups X 8-10 X 3; rest 90 seconds
B.run and/or row for 10 minutes @ easy aerobic pace
*Accumulate 60 seconds of hollow plank during aerobic piece.

Performance
A1. Back squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups ( you choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 20 seconds
A4. archer ring push-ups X 8-10 alt X 3; rest 60 seconds
B.run/row @ easy aerobic for 10:00
*Perform 2 sets of 5 cuban rotations @ 4020 during ‘b.’