09.04.15

Fitness
A1.vertical jump to wall touch X 3 X 3; rest as needed
A2.seated side leg switch X 4-6 alt X 3; rest as needed
B1.romanian DL @ 1120 X 5-6 X 3; rest 30 seconds
B2.pike push-ups X 6-10 X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.heavy suitcase carry X 100 meters X 3; rest as needed--switch ½ way

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
A3.3-4 backwards shoulder rolls X 3; rest as needed
B.10:00 @ 85%
run 200 meters
10 wall ball shots @ 20/14
10 pull-ups
100 meter sandbag carry
rest 4:00
6:00 @ 85%
5 STOH @ 75/45
12 box step-ups @ 24/20
5 TTB
12 russian swings @ 55/35
rest 3:00
row 800/700 @ 85%