12.22.15

Fitness
A.perform 8-12 backward shoulder rolls
B.3 50 meter accelerations (form focus);rest as needed
C1.back squat @ 32X1 X 3-4 X 3; rest 30 seconds
C2.passive-to-active L-Hang X 6-8 X 3; rest 30 seconds
C3.ring superman X 10 seconds X 3; rest 90 seconds

Performance
A.deadlift @ X011 (re-set ea rep) X 3-2-2;  rest 2-3:00
B1.weighted shrimp squat X 5 ea side X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 90 seconds
*use  2 KBs or DBs in front rack position to load the shrimp squats.