04.29.15

Fitness
A1.back squat @ 32X1 X 4-6 X 5; rest 30 seconds
A2.pike push-ups X 5-6 X 5; rest 30 seconds
A3.pronated ring rows @ X020 X 5-7 X 5; rest 20 seconds
A4.pigeon pnf X 15 seconds ea X 5; rest 15 seconds
A5. bridge rotations X 4-6 alt X 5; rest 45 seconds

Performance
A1.EROM deadlift @ TNG X 6-8 X 3; rest 15 seconds
A2.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.HSPU (belly-to-wall) X 4-6 X 3; rest 30 seconds
B2.front lever pulls X 5-6 X 3; rest 90 seconds
C.floor German hangs X 30 seconds X 2; rest as needed