04.22.15

Fitness
A1.deadlift @ X120 X 6-8 X 4; rest 15 seconds
A2.bad stretch X 20 seconds ea X 4; rest 75 seconds
B1.CGBP @ 20X0 X 10 X 3; rest 30 seconds
B2.strict TTB X 6-10 X 3; rest 60 seconds
C.for 10:00 @ Z1
1 length F.Ape
10 alt side ways apes
1 length duck walk
run or row 400 meters

Performance
A1.front squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups (choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds each X 3; rest 60 seconds
B1.ring archer push-ups X 6-10 (alt) X 3; rest 15 seconds
B2.bridge rotations (wall or floor) X 6 alt X 3; rest 75 seconds