09.17.15

Fitness
A.21-18-15-12 reps/cals for time
Row (cals)
Russian swings 55/35
B.side plank X 20 seconds ea X 3; rest as needed
C.cuban rotation @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
C.Freestyle tumbling practice 5:00
D.6:00 @ 85%
5/3 strict pull-ups
100 meter run
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
10 hindu push-ups
50 rope skips
10 alt cossack squats
rest 3:00
@ 85%
row 750/600
run 600