09.01.15

Fitness
A1.3 broad jumps X 3; rest as needed
A2.duck walk 1 length X 3; rest as needed
B1.barbell bent over row @ X020 X 8-10 X 3; rest 30 seconds
B2.shrimp squat X 4-6 ea side X 3; rest 0
B3.pec pulses X 10 ea X 3; rest 60 seconds
C.cuban rotations @ 2020 X 5 X 3; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.forward breakfall X 2 X 5; rest as needed
B2. 20 meter shuttle X 2 laps X 5; rest as needed
C1.belly-to-wall HSPU X 4-6 X 3; rest 30 seconds
C2. EROM DL @ X120 X 4-5 X 3; rest 0
C3.plow X 15-20 seconds X 3; rest 60 seconds