07.23.15

Fitness
A1.5 OA swings ea side X 5; rest 45 seconds
A2.OA push-up X 2-3 ea X 5; rest 90 seconds
B.6 moderate t-get-ups ea side; rest as needed
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B1.1-2 strict/minimal kip MU X 3; rest 60 seconds
B2.strict HSPUs X 5-7 X 3; rest 30 seconds
B3.3-4 swans @ 1121 X 3; rest 90 seconds
C.@ 85%
run 600 meters; rest run time
row 250 meters; rest row time
run 400 meters; rest run time
row 500 meters