09.18.15

Fitness
A.12 max vertical jumps (w/step in) rest as needed
B1.bulgarian DL @ 1121 X 6-8 X 3; rest 0
B2.seated internal rotations X 10 (alt) X 3; rest 75 seconds
C1.OH press @ X120 X 5-7 X 3; rest 0
C2.duck walk 1 length X 3; rest 0
C3.100 meter suitcase carry (switch 1/2 way) X 3; rest 90 seconds

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
B.duck/jump reaction w/partner for ~ 3-5 minutes (switch every 10)
C1.hang snatch @ ~55% X 2 X 4; rest 45 seconds
C2.ice cream makers X 5-6 X 4; rest 60 seconds
D1.ring superman X 10 seconds X 3; rest as needed
D2.cuban rotations @ 2020 X 10 X 3; rest as needed