09.03.15

Fitness
A.for time
row 800/700
50 box step-ups @ 24/20
40 NPUNJ burpees
30 thrusters @ 45/25
20 cal row
B.DB external rotations @ 3020 X 6-8 ea X 2; 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
A3.sideways tuck jump X 4 alt X 3; rest as needed
B1.tuck front lever X 6-8 seconds X 3; rest 20 seconds
B2.front squats @ 32X1 X 5-6 X 3; rest 0
B3.lunge w/rotation X 5 ea X 3; rest 60 seconds
C.run 2 minutes X 3; rest 2:00
D.30 calf raises + 30 reverse calf raises