09.14.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.1-3 ladder (ea side)
Turkish get-up ea side
D.5-1 ladder
OA KB press (each)
Strict pull-ups
E.ring superman X 10 seconds X 3; rest as needed
F.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B2.Forward rolls X 3 X 3; rest as needed
C1.single leg DL X 5 ea X 3; rest 30 seconds
C2.OA KB press @ X020 X 6-8 ea X 3; rest 0
C3.spinal twist X 5ea x 3; rest 75 seconds
D.~100 meter run w/5 step side shuffle embedded X 5; rest as needed(go from fence to street)