06.24.15

Fitness
A.for 10:00 @ 85%
run 400 meters
15 wall ball shots @ 20/14
10 P.lette push-ups (feet elevated)
rest 5:00
for completion @ 85%
row 800/700 meters
20 hindu push-ups
10 pull-ups
5 sandbag get-ups ea side (60/45)
100 meter suitcase carry @ 55/35
B.DB external rotations @ 3020 X 10 X 2; rest as needed

Performance
A.hang power clean @ 65% X 2 X 4; rest 60 seconds
B.2 sets @ 85%
row 600/500
5 wall walks
20 box jumps @ 24/20 (step down)
20 russian swings @ 55/35
30 alternating lunges
10 strict pull-ups
run 200 meters
rest 3:00 b/t sets
C1.cuban rotations @ 4020 X 10 x 2; rest 20 seconds
C2.floor german Hang X 20 seconds X 2; rest 30 seconds