08.17.15

Fitness
A1.4 max tuck jumps (barefoot) X 3; rest 30 seconds
A2.6 alt dragon steps X 3; rest as needed
B1.romanian DL @ 1120 X 6-8 X 3; rest 30 seconds
B2.OA KB press @ X120 X 6-8 ea X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.100 meter front hug sandbag carries @ 60/45 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.forward shoulder roll X 2 ea X 3; rest as needed
B.@ 80%
run 600 meters
10 dive bomber push-ups
10 strict pull-ups
100 meter OH plate carry @ 45/25
10 ring rows
5 wall walks
row 600 meters
10 dive bomber push-ups
100 meter sandbag carry @ 60/45
10 strict TTB
run 600 meters