12.08.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.romanian DL @ X021 X 5-7 X 3; rest 45 seconds
B2.bar dips X 5-7 X 3 (add weight if over 7); rest 45 seconds
B3. pull-ups X 1.1.1.1 X 3; rest 90 seconds-add weight if possible

Performance
A.10 strict MUs in 9:00 or fewer
B1.belly-to-wall HSPU X 3-5 X 4; rest 0 seconds
B2.barefoot wall leg pull hop X 10 each X 4; rest 60 seconds
C1.run 45 seconds @ 85% X 4; rest 0
C2.P.lette push-ups X AMRAP-2 X 4; rest 30 seconds
C3.strict pull-ups X ½ max reps X 4; rest 60 seconds