08.19.15

Fitness
A1.4 power skips X 3;  rest 30 seconds
A2.forward ape X 1 length (controlled) X 3; rest 60 seconds
B1.weighted pull-ups X 6-8 X 3; rest 30 seconds
B2.back squat @ 20X0 X 8-10 X 3; rest 0 seconds
B3.table stretch X 5 X 3; rest 75 seconds

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
B1.1 MU to 5 dips w/RTO X 3; rest 30 seconds
B2.deadlift @ X130 X 6-8 X 3; rest  0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.20 meter shuttle X 2 laps @ 75% X 4; rest as needed
D.50 calf raises