01.08.16

Fitness
A.7:00 block
-sideways breakfall practice X 4-6 alternating
-50 meter run form practice (shuffle focus)
B1.deadlift @ X021 (reset) X 6-8 X 3; rest 45 seconds
B2.ring push-ups w/supinate @ top X 6-8 X 3; rest 45 seconds
B3.OA KB/DB rows @ X020 X 6-8 ea X 3; rest 90 seconds

Performance

2 sets @ 85%

row 500/400 meters

5 wall walks

20 box jumps OR step-ups @ 24/20

10 TTB

10 NJ burpees

15 russian swings @ 55/35

run 400 meters

rest 4:00 and reverse order on second set