02.04.16

Fitness
A.3 sets
10 thrusters @ 50% front squat
Row 250 meters @ 85-90%
Rest 60 seconds b/t sets and after 3rd set
B.3 sets @ 85%
10 pull-ups
10 NJ burpees
10 russian swings @ 55/35
10 box step-ups @ 24/20
30 jump rope reps
Rest 60 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 12-10-8; rest 30 seconds
A2.DB/KB OA row @ X020 X 8-10 ea X 3; rest 2:00
B.@ Z2 for 15:00
Run 400 meters
100 meter farmer’s carry (heavy)
15 hollow rocks
15 hindu push-ups