09.09.15

Fitness
A1.10 rebound vertical jumps x 3; rest as needed
A2.cossack squat X 6 alternating (slow) X 3; rest as needed
B1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
B2.ring push-ups w/RTO @ 20X0 X 8-10 X 3; rest 0 seconds
B3.bad stretch X 10 seconds ea X 3; rest 60 seconds
C.barbell OH walk X 100 meters X 3; rest as needed (b/t 35-65#) in clean grip width OH position

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.forward shoulder roll to backward shoulder roll to forward breakfall  X 1 ea side X 3; rest as needed
B.8:00 @ 85%
15 NJ burpees
12 box step-ups @ 24/20
25 double unders
10 pull-ups
100 meter run
rest 4:00
8:00 @ 85%
15 wall ball shots
12 russian swings @ 55/35
9 hindu push-ups
6 TTB
rest 4:00
row 3:00 @ 85% (meters)