04.17.15

Fitness
A.12-14 reps of forward roll to max vertical jump; rest as needed b/t reps
B.run 1,600 meters @ 85%; rest 6:00
*accumulate 75 seconds in ring FLR during rest.
C.row 1,200 meters @ 85-90%
D1.straddle PNF X 40 seconds X 2; rest 20 seconds
D2.loaded dorsi stretch X 30 seconds ea X 2; rest 20 seconds
D3.hamstring PNF X 30 seconds ea X 2; rest 20 seconds

Performance
2 sets @ 85%
row 1,000 meters
10 wall walks
20 sandbag step-ups @ 20in box
100 meter farmer’s carry @ 55/35
10 hollow rocks
1 rope climb
run 400 meters
rest 6:00 b/t sets and change order second set