12.01.15

Fitness
6:00 Block
A1.1-3 forward rolls
A2.barefoot wall hop to run in place 20 seconds
B1.front squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 45 seconds
B3.strict TTB X 5-6 X 3; rest 90 seconds

Performance
A1.1-3 strict MUs X 3; rest 75 seconds
A2.belly-to-wall HSPU X 3-6 X 3; rest 75 seconds
B.EMOM for 6 sets
Odd=10-20 push-ups
Even=3-10 strict pull-ups
C.barefoot wall run X 20 seconds X 3; rest as needed
D.run 30 seconds @ 85% X 6; walk 30 seconds