09.23.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.side plank X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed
*compare to 08.04.15

Performance
A1.F roll + vert jump and B. roll + jump X 4; rest 30 seconds
A2.back squat @ 32X1 X 5 X 4; rest 30 seconds
A3.tuck front lever X 5-6 seconds X 4; rest 60 seconds
B.for 10:00 @ Z1
row 300 meters
100 meter farmer’s carry
3-4 HS kick-ups
bear crawl 1 lap