08.25.15

Fitness
AMRAP in 15:00
Row 300/200
200 meter sandbag carry @ 60/45
30 squats
B.DB ext rotations @ 3020 X 6 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 as needed
B.5 kick ups to HS; rest as needed
C.single leg horizontal jumps X 3 ea X 3; rest as needed
D1.ice cream makers X 5-6 X 3; rest 20 seconds
D2.back squats @ 32X1 X 5-7 X 3;  rest 0
D3.thoracic bridge X 10 seconds X 3; rest 60 seconds
E.run 600 meters X 2; rest run time
F.30 calf raises and 30 reverse calf raises