10.22.15

Fitness
A1.front squat @ 20X0 X 10 X 3; rest 0
A2.pigeon X 15 seconds ea X 3; rest 60 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 30 seconds
B2.P.lette L-sit X 10 seconds X 3; rest 60 seconds

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.3 sets @ 85%
row 400 meters
25 push-ups
35 double unders
15/10 strict pull-ups
200 meter sandbag carry @ 60/45
rest 2:00 b/t sets