12.17.15

Fitness
A.perform 8-12 forward shoulder rolls
B.bunny hop into ~ 50 meter stride X 4; rest as needed
C1.romanian DL @ X021 X 4-5 X 3; rest 30 seconds
C2.ring push-ups w/supinate @ top X 8-10 X 3; rest 90 seconds
D.OA KB/DB row @ X020 X 6-8 ea X 3; rest 90 seconds

Performance
A.12 strict MUs in 10:00 or fewer.
B.50 meter stride/form run X 4; rest as needed-video if possible
C.5 sets w/a 2:00 running clock--
3-5 belly-to-wall HSPUs
D.10 sets EMOM
odd=5-15 push-ups
even=strict pull-ups X 3-15
*goal is no failure and same number each set