11.23.15

Fitness
A1.back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2.strict pull-ups X 8-10 X 3; rest 90 seconds--add weight if over 10 reps
B.run 200 meters @ 85% X 4; rest 60 seconds
C.D-bell ext rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B1.weighted bar dips @ 30X0 X 5-6 X 3; rest 30 seconds
B2.pronated ring rows @ X030 X 5-6 X 3; rest 90 seconds
*compare to 05.26.15
**rest 5-10 minutes actively between ‘A’ and ‘B1’